This block is about priming the body and getting the nervous system firing fast and explosive. We want high efforts. Give yourself recovery after the 3rd exercise. Remember the intent of each drill and execute.
Perform this in a Tri-Set. 1 — 2 –3 Rest and Repeat.
| Set | Reps | Intensity | Hold | Rest |
|---|---|---|---|---|
| 1 | 1 ea | 10 RPE | 5 sec h:m:s | 15 s (h:m:s) |
| 2 | 1 ea | 10 RPE | 5 sec h:m:s | 15 s (h:m:s) |
| 3 | 1 ea | 10 RPE | 5 sec h:m:s | 15 s (h:m:s) |
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 3 ea | Fast | 15s (h:m:s) |
| 2 | 3 ea | Fast | 15s (h:m:s) |
| 3 | 3 ea | Fast | 15s (h:m:s) |
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 2 ea | Light | Explosive | 60s (h:m:s) |
| 2 | 2 ea | Light | Explosive | 60s (h:m:s) |
| 3 | 2 ea | Light | Explosive | 60s (h:m:s) |
1 at a time. You should pick a weight you can move fast but not so fast you can't control it.