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 | 10 - 15 min warm up |
5-set superset - Do each exercise one after the other. Approx. 20-30 sec rest between exercises. 2 min rest between sets | | | | |
| Velocity 5-set | Week 1 | Week 2 | Week 3 | Week 4 |
| 2 x through | 3 x through | 3 x through | 4 x through |
| DB walking lunge | x 12 steps medium | x 12 steps medium | x 12 steps medium | x 12 steps medium |
| DB push up row | x 5 each side med | x 5 each side med | x 5 each side med | x 5 each side med |
| Med ball squat throw | x 10 | x 10 | x 10 | x 10 |
| Reverse lunge plate rotations | x 12 total | x 12 total | x 12 total | x 12 total |
| SkiErg Fast | x 15 pulls | x 15 pulls | x 15 pulls | x 15 pulls |
