FRIDAY 12/09

PART A - SPEED STRENGTH

EMOM 12

Min 1: 10 Band Resisted KB Swing @RPE7

Min 2: 3 Max Broad Jumps -Single Effort

Min 3: Rest

This block is designed to develop lower body speed-strength by pairing band-resisted kettlebell swings with explosive broad jumps.

KB Swings:The swings should be performed with full hip extension and maximum intent, using the band to create greater resistance and force production at the top of the movement.

Broad Jumps: The broad jumps demand horizontal power and full commitment on every rep, with athletes focusing on distance while maintaining safe, controlled landings and resetting between jumps.

PART B - STRENGTH

EMOM 12

Min 1: 4 Sumo Deadlifts w/60X0 @RPE9

Min 2: 6 Dumbbell Bench Press w/40X0 @RPE9

Min 3: Rest

This block is designed to build max strength and control through strict tempo work in both lower-body pulling and upper-body pressing patterns.

Sumo Deadlift: The sumo deadlift with a 4-second eccentric emphasises control off the floor, strong hip positioning, and trunk stability, followed by an explosive concentric drive. This variation also places greater demand on the adductors and hips compared to a conventional stance.

Dumbbell Bench Press: The dumbbell bench press with a 4-second lowering phase reinforces stability through the shoulders and chest, while demanding trunk engagement to stay balanced. The controlled eccentric ensures strength is built through the full range of motion before pressing back up powerfully.

PART C - CONDITIONING

EMOM 12

Min 1: 6 Push Ups + 6 Goblet Squats 20/15kg

Min 2: 6 TRX Rows + 8 KB Swings (eye level) 20/16kg

Min 3: 10/8 Calorie Echo Bike

Min 4: 30 Second Hollow Hold