Max Strength (Phase 2) Day 2

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 Week 1Week 2Week 3Week 4Week 5
Downward Dog to Spider stretchx6 each sidex6 each sidex6 each sidex6 each sidex6 each side
lateral band steps2 x 20 each side2 x 20 each side2 x 20 each side2 x 20 each side2 x 20 each side
moster band kick backsx 30 each legx 30 each legx 30 each legx 30 each legx 30 each leg
DB T's (light)x 20 (light)x 20 (light)x 20 (light)x 20 (light)x 20 (light)
Split squat thoracic rotationx8 each sidex8 each sidex8 each sidex8 each sidex8 each side

Plyo * add 3 sets on hard weeks
rest 30sec - 1 min between sets
Single leg box jump2 x6 each leg2 x6 each leg2 x6 each leg2 x6 each leg2 x6 each leg
Broad jump2 x 42 x 42 x 42 x 42 x 4
diagonal skate bounds2 x 10 total2 x 10 total2 x 10 total2 x 10 total2 x 10 total

Power plyo
* add 3 sets on hard weeks
DB squat jump2 x 5 (light, med) 2 x 5 (light, med) 2 x 5 (light, med) 2 x 5 (light, med) 2 x 5 (light, med) 

General Lifts - Do not circuitWeek 1Week 2Week 3Week 4Week 5
Weighted pull up3 x 4 med3 x 4 med / heavy 3 x 4 heavy3 x 3 Vheavy 3 x 3 Vheavy 
Back squat3 x 4 med3 x 4 med / heavy 3 x 4 heavy3 x 3 Vheavy 3 x 3 Vheavy 
Weighted dips3 x 4 med3 x 4 med / heavy 3 x 4 heavy3 x 3 Vheavy 3 x 3 Vheavy 
optional lower add
Nordic ham curls3 x 4-6 3 x 4-6 3 x 4-6 3 x 4-6 3 x 4-6 
start w/ band, build to no bad. can use supine / back up machine

Core (2-3 times through, short rest) week 1week 2week 3week 4week 5
TRX Mountain climber x 45 -60 secx 45 -60 secx 45 -60 secx 45 -60 secx 45 -60 sec
TRX DB (light) slidex 45 -60 secx 45 -60 secx 45 -60 secx 45 -60 secx 45 -60 sec
Standing pallof press - can do single legx 10 holds (5 sec hold)x 10 holds (5 sec hold)x 10 holds (5 sec hold)x 10 holds (5 sec hold)x 10 holds (5 sec hold)
Hanging L sitx 15-30 secx 15-30 secx 15-30 secx 15-30 secx 15-30 sec
Front plank knee to elbowx 60 secx 60 secx 60 secx 60 secx 60 sec


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