Power 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: 10-15 mins

Activation - Circuit x2	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
lateral lunge hip stretch	x8 each side	x8 each side	x8 each side	x8 each side	x8 each side	x8 each side
Band skate jumps (light band)	x12 total	x12 total	x12 total	x12 total	x12 total	x12 total
Kneeling cross chest cable pull	x12 each side	x12 each side	x12 each side	x12 each side	x12 each side	x12 each side
Walking leg swings	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg
Circuit below x 2				circuit x3	circuit x3	circuit x3
Alternating step up jump	x10 total	x10 total	x10 total	x10 total	x10 total	x10 total
Hurdle Jump	2 x 8	2 x 8	2 x 8	2 x 8	2 x 8	2 x 8
Push ups (dynamic)	x10	x10	x10	x10	x10	x10
*no video, just fast push ups

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
Kneeling squat jump	x 4	x 4	x 4	x 4	x 4	x 4

Super Set 2: x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Weighted Pull up	x4 heavy	x4 heavy	x4 heavy	x4 heavy	x4 heavy	x4 heavy
Med ball slam	x10	x10	x10	x10	x10	x10

Super Set 3: x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
DB Split Squat	x 4 med	x 4 med	x4 heavy	x4 heavy	x4 heavy	x4 heavy
mini hurle hop	x6	x6	x6	x6	x6	x6
* Super Set one leg at a time

Core - circuit 2-3 times	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Side bridge kettlebell row	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side
swiss ball stir the pot	x 45 sec	x 45 sec	x 60 sec	x 60 sec	x 60 sec	x 60 sec
Overhead plate walk	x 45 sec	x 45 sec	x 45 sec	x 45 sec	x 45 sec	x 45 sec
TRX roll out (can add knee to elbow)	x20	x20	x20	x20	x20	x20
Farmer carry	x45 sec	x45 sec	x45 sec	x45 sec	x45 sec	x45 sec