Warm-Up
4 Sets, Rotating Stations (8:00)
20 seconds @ Each Station
10 second transition
- Side Plank (Left)
- Side Plank (Right)
Into..
Specific Warm-Up
3 Deadlifts + 1 Banded Broad Jump, Building over 3-4 sets from 50% to 75% on the Bar
3 Bench Press + 2-3 Medball Chest Pass to the Floor, Building over 3-4 sets starting at 50% and building to 75% on the Barbell
"Echoed in Eternity"
Every 2:00 x 12 Sets, Alternating Stations
Station 1: 3 Deadlifts + 3 Banded Broad Jumps
Station 2: 3 Bench Press + 5 Wall Ball Chest Press to Floor
Load @ 75-85% for Both Lifts
This will be 6 x 3 for both lifts
Goal: Complete all lifts @ the prescribed percentages and feel strong doing so.
Stimulus: Absolute Strength
RPE: 6/10
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories
For Quality:
5 Sets
6/6 Goblet Lateral Box Step Up, Moderate Load
10 Ring Push Ups
-rest as needed b/t sets-
Perform both movements at 21x0 tempo. Focus on not pushing off the ground with the non working leg on the step ups, and use a box height that puts you below parallel.
Tempo [A][B][C][D]
A = Eccentric
B = Position or change of direction between Eccentric And Concentric
C = Concentric
D = Position or change of direction between Concentric and Eccentric
Eccentric = Muscle Lengthening Under Tension
Concentric = Muscle Shortening Under Tension
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