Max Strength Day 2: 5-week program

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 

Activation Week 1Week 2Week 3Week 4Week 5
Downward Dog to Spider stretchx6 each sidex6 each sidex6 each sidex6 each sidex6 each side
lateral band stepsx 30 steps each way x 30 steps each way x 30 steps each way x 30 steps each way x 30 steps each way 
moster band kick backsx 30 each legx 30 each legx 30 each legx 30 each legx 30 each leg
DB T's (light)x 20 (light)x 20 (light)x 20 (light)x 20 (light)x 20 (light)
Split squat thoracic arm raisex8 each sidex8 each sidex8 each sidex8 each sidex8 each side
Plyo * add 3 sets on hard weeks
Single leg box jump2 x6 each leg2 x6 each leg2 x6 each leg2 x6 each leg2 x6 each leg
Broad jump2 x 62 x 62 x 62 x 62 x 6
diagonal skate bounds2 x 12 total2 x 12 total2 x 12 total2 x 12 total2 x 12 total

Power exercise - *add 3 sets on hard weeks 
DB squat jump2 x 5 (light, med) 2 x 5 (light, med) 2 x 5 (light, med) 2 x 5 (light, med) 2 x 5 (light, med) 

General Lifts - Do not circuitWeek 1Week 2Week 3Week 4Week 5
Weighted pull up3 x 4 med3 x 4 med / heavy 3 x 4 heavy3 x 3 heavy 3 x 3 heavy 
Back squat reverse lunge3 x 2 rounds med3 x 2 rounds med3 x 2 rounds heavy3 x 2 rounds heavy3 x 2 rounds heavy
High bench row3 x 5 med3 x 4 heavy3 x 4 heavy3 x 4 heavy3 x 4 heavy
med ball jump slam2 x 102 x 102 x 102 x 102 x 10

Core (2-3 times through, short rest) week 1week 2week 3week 4week 5
TRX ham curl - single legx 20 slowx 20 slowx 20 slowx 20 slowx 20 slow
TRX mountain climber w/ bosu push upx 8-12x 8-12x 8-12x 8-12x 8-12
Standing pallof press - can do single legx 10 holds (5 sec hold)x 10 holds (5 sec hold)x 10 holds (5 sec hold)x 10 holds (5 sec hold)x 10 holds (5 sec hold)
knee to elbow crunchx 20 slowx 20 slowx 20 slowx 20 slowx 20 slow
Optional add
Hanging leg liftsx 10 x 10 x 10 x 10 x 10 


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