Masters General Strength - (6 weeks)

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

Circuit below x2	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
prone plate pass	x15	x15	x15	x15	x15	x15
90 / 90 hip stretch	45 sec each side	45 sec each side	45 sec each side	45 sec each side	45 sec each side	45 sec each side
Sumo stretch w/ reach	x6 each side	x6 each side	x6 each side	x6 each side	x6 each side	x6 each side
Band ankle inversions	x10 each side	x10 each side	x10 each side	x10 each side	x10 each side	x10 each side
Do not circuit
Band moster walk	2 x 20m forward/back	2 x 20m forward/back	2 x 20m forward/back	2 x 20m forward/back	2 x 20m forward/back	2 x 20m forward/back
and inckey shuffle	2 x 20 seconds	2 x 20 seconds	2 x 20 seconds	2 x 20 seconds	2 x 20 seconds	2 x 20 seconds
A skip	2 x 20 meters	2 x 20 meters	3 x 20 meters	3 x 20 meters	3 x 20 meters	3 x 20 meters
forward pogo jump	2 x 15	2 x 15	2 x 15	2 x 15	2 x 15	2 x 15

General Lifts (circuit if you want)	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
DB push up single arm row	3x4 each side light	3x6 each side med	3x6 each side med	3x6 each side heavy	3x6 each side heavy	3x6 each side heavy
Front squat reverse lunge series (use KB)	3x3 light	3x3 light	3x4 med	3x4 med	3x4 heavy	3x4 heavy
DB row	2 x 8 med	2 x 8 med	2 x 8 med	2 x 8 heavy	2 x 8 heavy	2 x 8 heavy
Swiss ball ham curls	2 x 20	2 x 20	3 x 20	3 x 20	3 x 20	3 x 20
optional add: Wide grip pull ups
wide grip pull up	3x5-10	3x5-10	3x5-15	3x5-15	3x5-15	3x5-15

Core circuit 2-3 times through	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Runners march w/ kettlebell	6-10 steps	6-10 steps	6-10 steps	6-10 steps	6-10 steps	6-10 steps
Front plank op arm op leg raise	5 each side	5 each side	x8 each side	8 each side	10 each side	10 each side
TRX wood choppers	10 each side	10 each side	12 each side	12 each side	15 each side	15 each side
Side plank hip ab	15 each side	15 each side	15 each side	15 each side	15 each side	15 each side
knee to elbow crunch	10 each side	10 each side	10 each side	10 each side	10 each side	10 each side