Masters PoweR Strength Phase 2

Phase two of power strength is a 6 week program: Oct 25 - Nov 29

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 At least 15 min

Activation - Circuit 2-3 timesWeek 1Week 2Week 3Week 4Week 5Week 6
Clam Shellsx 20 each sidex 20 each sidex 20 each sidex 20 each sidex 20 each sidex 20 each side
Pallof Press runnersx 10 each sidex 10 each sidex 10 each sidex 10 each sidex 10 each sidex 10 each side
Good morning push-upsx 10x 10x 10x 10x 10x 10
overhead stick squatsx 10x 10x 10x 10x 10x 10
Exercises below: no circuit
Two foot grip hop30 seconds30 seconds30 seconds30 seconds30 seconds30 seconds
single food grid hop30 seconds30 seconds30 seconds30 seconds30 seconds30 seconds
Crossover skate jump3 x 6 each leg3 x 6 each leg3 x 6 each leg3 x 6 each leg3 x 6 each leg3 x 6 each leg

Super Set 1Week 1Week 2Week 3Week 4Week 5Week 6
DB push pressx 6 medx 6 medx 6 heavyx 6 heavyx 6 heavyx 6 heavy
Jumping Jack flys3 x 30 seconds3 x 30 seconds3 x 30 seconds3 x 30 seconds3 x 30 seconds3 x 30 seconds

Super Set 2Week 1Week 2Week 3Week 4Week 5Week 6
DB single leg RDL3 x 6 each side3 x 6 each side3 x 6 each side3 x 6 each side3 x 6 each side3 x 6 each side
KB speed squat3 x 63 x 63 x 63 x 63 x 63 x 6

Optional add: 
single arm KB or DB bench2 x 8
2 x 8

Core - circuit 2-3 timesWeek 1Week 2Week 3Week 4Week 5Week 6
swss ball windshield wipersx 6-10x 6-10x 6-10x 6-10x 6-10x 6-10
Dead Bugx 20x 20x 20x 20x 20x 20
Farmer DB walkx 30 seconds each sidex 30 seconds each sidex 45 seconds each sidex 45 seconds each sidex 45 seconds each sidex 45 seconds each side
Pallof press holds 10 secx 10 each sidex 10 each sidex 10 each sidex 10 each sidex 10 each sidex 10 each side
single leg lowersx 20 x 20x 20x 20x 20x 20


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