Strength / Power Start this program with pre-hab & a few light reps to warm up & activate the nervous system Before the first lift do a set of light DB Cuban press for shoulder warm up
Monday Exercise
Sets
Load
Reps
Rest
Tempo
Superset 6 reps
1 BB Cleans 2 DB Push press 3 Front Squats 4 Chin ups 5 *DB Bench press
3
Med - heavy
6
2 min
Fast / pause
3
Med -Heavy
10
2 min
Fast
4
Heavy
8/4/3/ 12
2 min
Med
3
Bodyweight
Max
2 min
Med
4
Heavy
8/4/3/ 12
2 min
Med
Bench jumps
Power split push ups
Tight 5, miss out some of the supersets if too fatigued, put energy into the large strength movements * DB bench press, alternate sessions lying on a swiss ball instead of a bench
Strength / Power Start this program with pre-hab & a few light reps to warm up & activate the nervous system Before the first lift do a set of light DB Cuban press for shoulder warm up
Thursday Exercise
Sets
Load
Reps
Rest
Tempo
Superset 6 reps
1 DB clean & press 2 BB Deadlifts 3 BB Bent Rows 4 DB split squats 5 Dips
2 each arm
Med - heavy
10
2 min
Med-Fast
3
heavy
8/4/3/ 12
2 min
Med-fast
3
Heavy
8/4/3/ 12
2 min
Med-fast
2 each side
Heavy
8
2 min
Med
3
Bodyweight
Max
2 min
Med
Lateral bench hops
Med ball slams**
Tight 5, miss out some of the supersets if too fatigued, put energy into the large strength movements ** Med ball slams in the car park or against concrete wall, do some wall rotation efforts and some floor slams