Velocity 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 Circuit x2Week 1Week 2Week 3
Band Step Dyno Diskx 60 sec. each legx 60 sec. each legx 60 sec. each leg
Walk Out Push Upsx 10x 10x 10
Hip Flexor Stretch2 x 30 sec each side2 x 30 sec each side2 x 30 sec each side
Bridging MT Climber w/ bandsx 12 each leg x 12 each leg x 12 each leg 
A-skip with hold2 x 20 meters2 x 20 meters2 x 20 meters
Jump Rope 2 x 30 seconds2 x 30 seconds2 x 30 seconds
Jump Rope high knees2 x 30 seconds2 x 30 seconds2 x 30 seconds

Power lift (super set) Week 1Week 2Week 3
DB reverse lunge push press4 each leg (2 sets)4 each leg (3 sets) 4 each leg (4 sets) 
Pogo to mini box step up3 each leg (2 ses)3 each leg (3 sets)3 each leg (4 sets)

Circuit the next 5 exercises one after the other. Approximately 20 seconds rest between exercises. Rest 2 min between sets. 
Velocity 5-setWeek 1Week 2Week 3
2 x sets3 x sets3-4 x sets
Push Pressx 6x 6x 6
Broad jumpx 6x 6x 6
Dynamic Dips (or bench dips)x 8-10x 8-10x 8-10
Band resisted lunge w/ squat jumpx 8 squat jumpsx 8 squat jumpsx 8 squat jumps
Bosu single leg slamsx 10 each legx 10 each legx 10 each leg

circuit 2-3 times
Core CircuitWeek 1Week 2Week 3
Palloff Pressx 10 x 10 sec holdsx 10 x 10 sec holdsx 10 x 10 sec holds
Band Swings pronex45 secx60 secx60 sec
Band Swings sidex45 sec each sidex60 secx60 sec
Roman Chair sit upx 15x 15x 15
Back extension holdx 60 secx 60 secx 60 sec


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