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
| Plyo Circuit - 1 min rest between sets | x2 sets | x 3 sets | x 3 sets | x 2 sets | x3-4 sets | x3-4 sets |
| Seated DB squat junp | x 5 light | x 5 med | x 5 med | x 5 med | x 5 med | x 5 med |
super sets: Go directly from the fist exercise in the set to the second without rest. Rest 1:30-2 min between super sets. | | | | | | |
| Super Set 1 x3 sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Weighted pull ups ( or pull down machine) | x5 med (high quality) | x5 med (high quality) | x5 med (high quality) | x5 med (high quality) | x5 med (high quality) | x5 med (high quality) |
| Rollerboard or skierg (max resistance) | x 8 pulls | x 8 pulls | x 8 pulls | x 8 pulls | x 8 pulls | x 8 pulls |
| Super Set 2 x3 sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
Isometric back squat push - ** Set barbell so knees are appox bent at 90 in squat position. Load BB weight so it cannot be moved. Warm up set @50% , 90%. for lift build into x1 10sec push 100%
| RFE split squat (tempo) | x 6 each leg body weight | x 6 each leg body weight | x 6 each leg light DB | x 6 each leg light DB | x 6 each leg light DB | x 6 each leg light DB |
