Masters Max Strength 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 

Warm up: 5-20 min spin or jog 

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

Plyos (can circuit) 
Single leg box jump3 x 5 each leg 3 x 5 each leg 3 x 5 each leg 3 x 5 each leg 3 x 5 each leg 
Forward pogo3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 
classic bound (explosive)3 x 10 total 3 x 10 total 3 x 10 total 3 x 10 total 3 x 10 total 
30 sec rest between jumps, 90 sec rest between sets 

Super set (2-4 sets) Week 1Week 2Week 3Week 4Week 5
DB squat push pressx 5 medx 5 medx 5 medx 5 medx 5 med
Squat Jumpx 5 x 5 x 5 x 5 x 5 
Go from first exercise directly to the second. 90 sec rest between sets 

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 
KB front squat (or BB back squat) 3 x 5 med3 x 5 med / heavy3 x 5 med / heavy3 x 5 med / heavy3 x 5 med / heavy
Weighted dips3 x 4 med3 x 4 med / heavy 3 x 4 heavy3 x 3 Vheavy 3 x 3 Vheavy 

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
Supine hold plate passx 45 -60 secx 45 -60 secx 45 -60 secx 45 -60 secx 45 -60 sec
SL Side plank bench x 45 -60 secx 45 -60 secx 45 -60 secx 45 -60 secx 45 -60 sec
Hanging L sit***x 15-30 secx 15-30 secx 15-30 secx 15-30 secx 15-30 sec
*** Hanging eccentric leg lowers
Front plank knee to elbowx 45 -60 secx 45 -60 secx 45 -60 secx 45 -60 secx 45 -60 sec


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