Master's velocity Strength - Day 2 (3-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

Aerobic warm up: 5-15 min

Activation x 1 no circuit	Week 1	Week 2	Week 3
Pair the following two
Classic band push	2 x15 pushes then 30 sec hold	2 x15 pushes then 30 sec hold	2 x15 pushes then 30 sec hold
monster band classic hold	2 x15 pushes then 30 sec hold	2 x15 pushes then 30 sec hold	2 x15 pushes then 30 sec hold
lateral lunge w/ runners	x 5 each side
Low high cable (can do single leg)	x10 each side
Ladder drills	x4 different drills, x3 times	x4 different drills, x3 times	x4 different drills, x3 times

Velocity triple set #2	Week 1	Week 2	Week 3
	2-3 x through	3 x through	3 x through
Split squat plate rotations	x10 light and fast	x10 light and fast	x10 light and fast
BB split single are push press	x5 (light)	x5 (light)	x5 (light)
optional add: Classic bounds	x 8 total	x 8 total	x 8 total

Core Circuit 2-3 times through	Week 1	Week 2	Week 3
Swiss ball knees to chest	x 15	x 15	x 15
TRX side plank twist	x 15 each side	x 15 each side	x 15 each side
Med ball bicycles	x 30-60 seconds	x 30-60 seconds	x 30-60 seconds
front plank w/ arm and leg raise	x 30-60 seconds	x 30-60 seconds	x 30-60 seconds