Power Strength Phase Two 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 below x2	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Airplane stretch w/ lunge	x 12 each side	x 12 each side	x 15 each side	x 20 each side	x 20 each side	x 20 each side
band skate steps (forward and back)	x 15	x 15	x 15	x 15	x 15	x 15
Band burpee jumping jack	x 15	x 15	x 15	x 15	x 15	x 15
Circuit below x2-3
Seated box jump, hurdle, broad jump	x 4	x 4	x 4	x 4	x 4	x 4
Skip for height	x 10 total	x 10 total	x 10 total	x 10 total	x 10 total	x 10 total

Power lift
Reverse lungle push press single arm	3 x 4 each arm	3 x 4 each arm	3 x 4 each arm	3 x 4 each arm	3 x 4 each arm	3 x 4 each arm

super sets: Go directly from the fist exercise in the set to the next with 20 sec 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
Skate push sled pull	x 5 each leg	x 5 each leg	x 5 each leg	x 5 each leg	x 5 each leg	x 5 each leg
MB skate pushg throw	x 5 each leg	x 5 each leg	x 5 each leg	x 5 each leg	x 5 each leg	x 5 each leg
MB drop pogo	x 5	x 5	x 5	x 5	x 5	x 5

Super Set 2 x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
High bench row (fast and powerful)	x 6	x 6	x 6	x 6	x 6	x 6
MB slam w/ lateral throw	x 4 each leg	x 4 each leg	x 4 each leg	x 4 each leg	x 4 each leg	x 4 each leg
rollerboard or SkiErg (powerful)	x 8	x 8	x 8	x 8	x 8	x 8
*SkiErg use setting 10

Core - circuit 2-3 times	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
BB Roll out	x 10-12	x 10-12	x 10-12	x 10-12	x 10-12	x 10-12
Overhead BB bicycles	x20 slow	x20 slow	x20 slow	x20 slow	x20 slow	x20 slow
swiss ball stir the pot	x 45 sec	x 45 sec	x 45 sec	x 45 sec	x 45 sec	x 45 sec
Bridging hip abduction with band	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side
TRX bridging hip extension	x 8 each side	x 8 each side	x 8 each side	x 8 each side	x 8 each side	x 8 each side