TUESDAY 23/09
PART A - SPEED STRENGTH
EMOM 12
Min 1: 3 Band Resisted Bench @45% 3RM
Min 2: 5 Max Effort Plyometric Push Ups On Box
Min 3: Rest
This block is designed to develop upper body speed-strength by combining a band-resisted bench press with explosive plyometric push ups.
Band-Resisted Bench Press: Move the bar with maximum intent against the added band resistance. Focus on bar speed through the full range rather than grinding through reps. The bands increase demand at lockout and reinforce acceleration.
Plyometric Push Ups on Box: Perform each rep with full intent, driving explosively off the box and resetting under control before the next effort. Maintain trunk stability and avoid sagging through the midline.
PART B - STRENGTH
EMOM 12
Min 1: 3 BB Strict Press w/22X0 @RPE8
Min 2: 6 DB Lateral Lunge W/Hip Lockout e/side @RPE8
Min 3: Rest
This block is designed to build max strength and control through strict tempo work, pairing an overhead press with a unilateral lower-body exercise that reinforces stability and positioning.
Strict Press: The strict press now includes a two-second lowering phase with a pause at eye level before continuing to the bottom. This extended time under tension challenges shoulder stability and control through the most vulnerable range, while the concentric remains fast and forceful from the bottom position. Athletes must stay braced through the trunk to avoid leaning or arching.
Dumbbell Lateral Lunge with Hip Lockout: The lateral lunge continues to challenge frontal-plane strength and hip mobility. The hip lockout at the top of each rep reinforces single-leg balance, glute engagement, and trunk control. The tempo ensures athletes move with intent rather than rushing the pattern.
PART C - CONDITIONING
AMRAP 12
2 Push-Ups
4 Plate Russian Twists @20/15kg (total reps L+R)
6 DB Squat Press @15/10kg
20s Machine Effort (Row/Bike/Ski)
Add +2 reps to each movement every round. Machine effort remains the same.
Targets: Aim for Round 6 (12 Push-Ups / 16 Twists / 18 Squat Press).
