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
*** superset - Pair the exercises below. 20-30 seconds rest between exercises. Then rest 1 min. | | | | |
| Power lift - Super Set x 3 | Week 1 | Week 2 | Week 3 | Week 4 |
| Weighted pull up | x 4 med/heavy | x 4 med/heavy | x 4 med/heavy | x 4 med/heavy |
| Med ball jump slam | x 8 | x 8 | x 8 | x 8 |
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 |
| 2-3 times through | 2-3 times through | 2-3 times through | 2-3 times through |
| Power clean | x 6 Light/med | x 6 Light/med | x 6 Light/med | x 6 Light/med |
| Broad jump | x 6 | x 6 | x 6 | x 6 |
| Dynamic Dips (or bench dips) | x 8-10 body weight fast | x 8-10 body weight fast | x 8-10 body weight fast | x 8-10 body weight fast |
| Swiss ball med ball throw | x 6 light fast | x 6 light fast | x 6 light fast | x 6 light fast |
| DB squat jumps (light or body weight) | x 4 | x 4 | x 4 | x 4 |
