Power Strength - Day 1

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: 10-15 mins

Activation	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Trunk Rotations	2 x 10 each side	2 x 10 each side	2 x 10 each side	2 x 10 each side	2 x 10 each side	2 x 10 each side
Kneeling bench hip stretch	2 x 10 each side	2 x 10 each side	2 x 10 each side	2 x 10 each side	2 x 10 each side	2 x 10 each side
Lateral cable pull	2 x 15 each side	2 x 15 each side	2 x 15 each side	2 x 15 each side	2 x 15 each side	2 x 15 each side
Circuit below x 2
Single leg plate hop	x 15	x 15	x 15	x 15	x 15	x 15
Up down plate step	x 10	x 10	x 10	x 10	x 10	x 10
Plate quick feet	x 15	x 15	x 15	x 15	x 15	x 15
Circuit below x 2
Lateral bound w/ single leg tuck jump	x 6 jumps each leg	x 6 jumps each leg	x 6 jumps each leg	x 6 jumps each leg	x 6 jumps each leg	x 6 jumps each leg
Band reverse lunge	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg

super sets: Go directly from the fist exercise in the set to the second without rest. Rest 1:30-2 min between super sets.

Super Set 1: x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
DB overhead clean	x6 med	x6 med	x6 med	x8 med	x8 med	x8 med
Ski erg (fast)	12 pulls	12 pulls	12 pulls	12 pulls	12 pulls	12 pulls

Super Set 2: x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Power back squat (fast up)	x5 med	x5 med	x5 med	x5 med	x5 med	x5 med
Classic bound	x10 bounds	x10 bounds	x10 bounds	x10 bounds	x10 bounds	x10 bounds

Super Set 3: x 3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
DB lat pullover knees to chest	x8 med	x8 heavy	x8 heavy	x8 heavy	x8 heavy	x8 heavy
Swiss ball med ball throw	x8	x8	x8	x10	x10	x10

Core - circuit 2-3 times	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Swiss ball, bosu roll out	x 15	x 15	x 15	x 15	x 15	x 15
Supine side hold w/ hand raise	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
Med ball side toss	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side
Stick crunches	x10	x10	x10	x10	x10	x10
Farmer carry	x 45 sec	x 45 sec	x 60 sec	x 60 sec	x 60 sec	x 60 sec