Power 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 Circuit below	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Airplane stretch w/ lunge	x 12 each side	x 12 each side	x 15 each side	x 20 each side	x 20 each side	x 20 each side
Hip stretch w/ thoracic rotation	30 sec each side	30 sec each side	30 sec each side	30 sec each side	30 sec each side	30 sec each side
band skate jumps	2 x20	2 x20	2 x20	2 x20	2 x20	2 x20
Childs pose lat stretch	6 each side	6 each side	6 each side	6 each side	6 each side	6 each side
med ball warm up	x 8 each way	x 8 each way	x 8 each way	x 8 each way	x 8 each way	x 8 each way

super sets: Go directly from the first exercise in the set to the next with 10-15 sec rest. Rest 1:00-2 min between super sets.
Super Set 3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Power clean	x4 med	x4 med	x4 med	x4 med	x4 med	x4 med
jump pull up	x4-6	x4-6	x4-6	x4-6	x4-6	x4-6

Super Set x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
High Bench Row	x4 med	x4 heavy	x4 heavy	x4 heavy	x4 heavy	x4 heavy
explosive push up (can add hold)	x8	x8	x8	x8	x8	x8

Super Set x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Split squat iso hold	x 10 seconds each leg	x 15 seconds each leg	x 10 seconds each leg	x 10 seconds each leg	x 10 seconds each leg	x 10 seconds each leg
classic bound	x8 total	x8 total	x8 total	x8 total	x8 total	x8 total

3-4 x 10 sec building

** focus on technique and neutral spine and pelvis

Core - circuit 2-3 times	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
BB Roll out	x 10-12	x 10-12	x 10-12	x 10-12	x 10-12	x 10-12
swiss ball cable rotation	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side
Front plank KB slide	x 8-10 each side	x 8-10 each side	x 8-10 each side	x 8-10 each side	x 8-10 each side	x 8-10 each side
weighted side plank (med, heavy)	x 30 sec each side	x 30 sec each side	x 30 sec each side	x 30 sec each side	x 30 sec each side	x 30 sec each side
Sit up w/ over head plate (med light)	x 10	x 10	x 10	x 10	x 10	x 10