Masters Power Strength Phase 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 

Warm up: 10-15 mins
Activation Circuit below x2Week 1Week 2Week 3Week 4Week 5Week 6
Trunk Rotations2 x 10 each side2 x 10 each side2 x 10 each side2 x 10 each side2 x 10 each side2 x 10 each side
90/90 hip stretch60 sec each side60 sec each side60 sec each side60 sec each side60 sec each side60 sec each side
kneeling cable press10 each side10 each side10 each side10 each side10 each side10 each side
Circuit below x2-3
Reverse back extensionx 15x 15x 15x 15x 15x 15
Single leg lowersx 30x 30x 30x 30x 30x 30
Do not circuit 
Seated box jump (can add weight)3 x 43 x 43 x 43 x 43 x 43 x 4
broad jump3 x 43 x 43 x 43 x 43 x 43 x 4

super sets: Go directly from the fist exercise in the set to the next with 20 sec rest. Rest 1:30-2 min between super sets.
Super Set 1 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
Split squat hex dead lift (boxes)x4 each leg x4 each leg x4 each leg x4 each leg x4 each leg x4 each leg 
* Can use Dumbbell not hex bar
Reverse lunge step upx4 each leg x4 each leg x4 each leg x4 each leg x4 each leg x4 each leg 

Super Set 2 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
dynamic pulls ups 1/2x10x10x10x10x10x10
Split stance single arm push pressx8 each armx8 each armx8 each armx8 each armx8 each armx8 each arm
SkiErg, medball slam, or rollerboardx8 powerfulx8 powerfulx8 powerfulx8 powerfulx8 powerfulx8 powerful
*SkiErg use setting 10

Core - circuit 2-3 timesWeek 1Week 2Week 3Week 4Week 5Week 6
BB Roll outx 10-12x 10-12x 10-12x 10-12x 10-12x 10-12
Overhead BB bicycles x20 slow x20 slow x20 slow x20 slow x20 slow x20 slow 
swiss ball stir the potx 45 secx 45 secx 45 secx 45 secx 45 secx 45 sec
Weighted front plankx 30 secx 30 secx 30 secx 30 secx 30 secx 30 sec

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