Power Strength Day 1 (6-week program)

As a reminder our RPE weight scale is as follows: 

Light: technique focus. controlled movement. won't be sore the next day 
Medium: challenging but can complete all reps and all sets with perfect technique
Heavy: Can barely compete the last rep in each set 
Vheavy: Maxed out. Likely needs a spot to finish the last rep
Dynamic: Light but quick, precise movements. Lifting as quick as you can 

Activation circuit x2Week 1Week 2Week 3Week 4Week 5Week 6
Stick split squat rotationsx 10 each sidex 10 each sidex 10 each sidex 10 each sidex 10 each sidex 10 each side
Stick overhead squat x 10 x 10 x 10 x 10 x 10 x 10 
Hip flexor stretch w/ rotation8-10 each side8-10 each side8-10 each side8-10 each side8-10 each side8-10 each side
Staggered skate push2 x10 each side2 x 10 each side2 x 10 each side2 x 10 each side2 x 10 each side2 x 10 each side
Skierg w/ band holdx 30 sec each side45 sec each side45 sec each side45 sec each side45 sec each side45 sec each side
Plyo circuit (1 min rest between sets)x2 setsx3 setsx3 setsx2 setsx3-4 setsx 3-4 sets
Lateral step up jump (box) x 6 each leg x 6 each leg x 6 each leg x 6 each leg x 6 each leg x 6 each leg 
Lateral bound w/ single leg mini boxx 10 total 2 x 10 total 2 x 10 total 2 x 10 total 2 x 10 total 2 x 10 total 

super sets: Go directly from the fist exercise in the set to the second without rest. Rest 1:30-2 min between super sets.

Super Set 1 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
DB lat pullover knees to chestx 8 medx8 medx8 medx8 med heavyx8 med heavy x8 med heavy
Skierg fastx10x10x10x10x10x10

Super Set 2 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
Power Cleanx5 medx5 medx5 medx5 medx5 medx5 med
Classic boundx10 boundsx10 boundsx10 boundsx10 boundsx10 boundsx10 bounds

KB or DB Reverse lunge Push Press3 x 6 each side3 x 6 each side3 x 6 each side3 x 6 each side3 x 6 each side3 x 6 each side

Core - circuit 2-3 timesWeek 1Week 2Week 3Week 4Week 5Week 6
Kneeling Pallof w/ leg raise rotationx 10-12 each side slowx 10-12 each side slowx 10-12 each side slowx 10-12 each side slowx 10-12 each side slowx 10-12 each side slow
Single leg bosu med ball slamx 10 each legx 10 each legx 10 each legx 10 each legx 10 each legx 10 each leg
Med ball side tossx 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each side
Swiss ball hip extension x 10-15 x 10-15 x 10-15 x 10-15 x 10-15 x 10-15 
Seated KB single arm pressx10 each sidex10 each sidex10 each sidex10 each sidex10 each sidex10 each side


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