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
Warm up: 5-20 min spin or jog
| Plyo circuit (30 sec rest) 90 sec between sets | 2-3 sets | 2-3 sets | 3-4 sets | 3-4 sets |
| DB squat jump | x 4 (light) | x 4 (medium) | x 4 (medium) | x 4 (medium)
|
| BW squat jump | x 4 | x 4 | x 4 | x 4 |
Do each exercise one after the other. Approx. 20 sec rest between exercises. 60-90 sec rest between sets | | | | |
| Super set (2 sets on easy weeks, 3-4 sets on hard) | Week 1 | Week 2 | Week 3 | Week 4 |
| Split stance, single arm BB push press | x 4 each arm (med) | x 4 each arm (heavy) | x 4 each arm (heavy) | x 4 each arm (heavy) |
| MB crossover curtsy squat push (light med ball) | x 4 each side (light) | x 4 each side (light) | x 4 each side (light) | x 4 each side (light) |
| General lift - 3-4 sets | Week 1 | Week 2 | Week 3 | Week 4 |
| Body weight pull ups (build so you do the most your 4th set) | build to sub max or max | build to sub max or max | build to sub max or max | build to sub max or max |
