FRIDAY 25/09

PART A - SPEED STRENGTH

EMOM 12

Min 1: 5 Hang Clean High Pull @RPE8

Min 2: 3 Max Effort Continous Broad Jumps

Min 3: Rest

This block is designed to develop lower-body speed-strength by pairing a loaded explosive pull with unloaded horizontal jumps.

Hang Clean High Pull: Perform each rep with intent, driving powerfully through the hips and pulling high and fast. The focus is on bar speed and triple extension rather than load, reinforcing explosive strength through the posterior chain.

Broad Jumps Continuous: Execute three jumps in succession, maintaining momentum and committing fully to horizontal distance. Land softly with control, keep balance through the trunk, and reset posture before starting the next set.

PART B - STRENGTH

EMOM 12

Min 1: 3 Sumo Deadlifts w/22X0 @RPE8

Min 2: 12 Top-Down Alternating DB Bench Press @RPE8

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 now includes a two-second lowering phase with a strict two-second pause just above the floor before driving back up explosively. This pause eliminates momentum, reinforcing trunk tension, hip positioning, and control off the floor. The wide stance continues to emphasise adductor strength and hip stability compared to a conventional deadlift.

Top-Down Alternating Dumbbell Bench Press: Starting with both dumbbells locked out overhead, athletes alternate pressing one arm at a time while maintaining stability with the other arm extended. The two-second eccentric ensures control through the full range, while the locked-out position demands constant trunk engagement and shoulder stability. This variation builds unilateral pressing strength and challenges anti-rotation under load.

PART C - CONDITIONING

4 Rounds For Quality

30s Dead Hang From Pull Up Bar
15/12 Cal Echo Bike

12 DB Deadlifts @20/15kg
10 Inverted TRX Rows

Target Round Time: ~3:00–3:30s
Total Time: 14–16 minutes