Strength - Masters in season velocity

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 

Activation Circuit x2Week 1Week 2Week 3Week 4
Band Step Dyno Diskx 60 sec. each legx 60 sec. each legx 60 sec. each legx 60 sec. each leg
Walk Out Push Upsx 10x 10x 10x 10
Hip Flexor Stretch2 x 30 sec each side2 x 30 sec each side2 x 30 sec each side2 x 30 sec each side
Thoracic wall stretchx15x15x15x15
Jump Rope 4 x 30 seconds4 x 30 seconds4 x 30 seconds4 x 30 seconds
A-skip with hold2 x 20 meters2 x 20 meters2 x 20 meters2 x 20 meters

*** superset - Pair the exercises below. 20-30 seconds rest between exercises. Then rest 1 min. 
Power lift - Super Set x 3Week 1Week 2Week 3Week 4
Weighted pull upx 4x 4x 4x 4
SkiErg fastx 8x 8x 8x 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-setWeek 1Week 2Week 3Week 4
2-3 times through2-3 times through2-3 times through2-3 times through
Kettlebell speed squatx 6x 6x 6x 6
Squat jumpx 6x 6x 6x 6
Dynamic Dips (or bench dips)x 8-10x 8-10x 8-10x 8-10
Push ups (single leg)x 4 each legx 4 each legx 4 each legx 4 each leg

circuit 2-3 times
Core CircuitWeek 1Week 2Week 3Week 4
Back extension hold plate passx45 secondsx45 secondsx45 secondsx45 seconds
Single leg lowersx 15 each legx 15 each legx 15 each legx 15 each leg
Swiss ball hip extensionx 10x 10x 10x 10
Swiss ball runnersx8 each sidex8 each sidex8 each sidex8 each side


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