THURSDAY 28/08

PART A - SPEED STRENGTH

EMOM 12

Min 1: 5 Box Squats @60% 3RM

Min 2: 3 Seated Max Effort Vertical Jumps

Min 3: Rest

Focus on speed strength: moving moderate loads quickly and explosively.

Blend of loaded power (box squat) and unloaded explosiveness (jumps).

Box Squat: Control down, slightly touch the box, then drive up fast. Bar speed is priority.

Jumps: Seated on bench, Full intent every rep, land softly, reset between efforts.

PART B - STRENGTH

EMOM 12

Min 1: 4 Box Squats w/60X0 @80% 3RM

Min 2: 6 Heavy DB SA Row w/40X0

Min 3: Rest

Max strength focus with strict tempo control.

Squat: builds positional strength, trunk control, and lower-body force.

Row: develops upper-back strength, grip, and trunk stability

Box Squat: 6-sec eccentric, no pause, explosive concentric, no top hold. Keep bar path vertical, stay tight through trunk.

DB Row: 4-sec eccentric, no pause, controlled pull, no pause at top.Hips square, avoid rotation, keep ribs locked down.

PART C - CONDITIONING

AMRAP 10

8x DB Goblet Squats 20/15kg

6x Hand Release Push Ups

8x KB Swings (eye level) 20/16kg

30s Elbow Plank

Target Round Time: 1:15–1:45

Target Rounds: 6–7 rounds