Power Strength - 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 

Aerobic Warm up: 5-15 min 

ActivationWeek 1Week 2Week 3Week 4Week 5Week 6
Sumo squat and reachx8 each sidex8 each sidex8 each sidex8 each sidex8 each sidex8 each side
Lateral band stepsx 20 steps each sidex 20 steps each sidex 20 steps each sidex 20 steps each sidex 20 steps each sidex 20 steps each side
Band skate jumps (light band) x12 totalx12 totalx12 totalx12 totalx12 totalx12 total
Walking leg swingsx 10 each legx 10 each legx 10 each legx 10 each legx 10 each legx 10 each leg
DB front raise w/ light bandx15x15x15x15x15x15
dynamic push up (fast) 2 x 6-102 x 6-102 x 6-102 x 6-102 x 6-102 x 6-10
alternating step up jump2 x 10 total 2 x 10 total 2 x 10 total 2 x 10 total 2 x 10 total 2 x 10 total 

Super Sets: Pair the following exercises together. Go from the first exercise to the next without rest. Then rest 1 min between sets
Super Set 1 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
Power cleanx6 lightx6 medx6 medx6 medx6 medx6 med
Skierg fastx12x12x12x12x12x12

Super Set 2 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
BB split squatx6 each leg lightx4 each leg medx4 each leg heavy x4 each leg heavy x4 each leg heavy x4 each leg heavy 
classic boundsx10 totalx10 totalx10 totalx10 totalx10 totalx10 total

Super Set 3 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
Weighted pull upx 4 medx 4 medx4 heavy x4 heavy x4 heavy x4 heavy 
Single leg bosu med ball slamx5 each leg x5 each leg x5 each leg x5 each leg x5 each leg x5 each leg 

Core - circuit 2-3 timesWeek 1Week 2Week 3Week 4Week 5Week 6
kneeling oblique crunch w/ bandx 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each side
swiss ball stir the potx 45 secx 45 secx 60 secx 60 secx 60 secx 60 sec
band resisted crunchx10 x10x15x15x15x15
Plank knee to elbowx16 totalx16 totalx20 totalx20 totalx20 totalx20 total
Farmer carryx30 sec each sidex30 sec each sidex45 sec each sidex45 sec each sidex45 sec each sidex45 sec each side

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