MOVE Upper Body Power Primer (Summer)

HIIT
Tri-Set x 3

This block is about priming the body and getting the nervous system firing fast and explosive. We want high efforts.

Perform this in a Tri-Set. 1 –> 2 –> 3 Rest and Repeat.

LLT
MOVE Bench Press ISO
time 5 sec
intensity 10
Rest 15s
Set Time Intensity Rest
1 5 sec h:m:s 10 RPE 15s (h:m:s)
2 5 sec h:m:s 10 RPE 15s (h:m:s)
3 5 sec h:m:s 10 RPE 15s (h:m:s)
ULT
MOVE Speed Push-Up w/Band
reps 10
Tempo explosive
Rest 15s
The goal is to create a lot of speed out of the push-up. The band needs to be heavy enough to help create more speed. If the push-up becomes slow the band is not heavy enough.
Set Reps Tempo Rest
1 10 Explosive 15s (h:m:s)
2 10 Explosive 15s (h:m:s)
3 10 Explosive 15s (h:m:s)

These should be fast!

LMT
MOVE MB // to Wall, Rotate Throw
reps 3 ea
weight_lbs 10-15 lbs
Tempo explosive
Rest 60s
Set Reps Weight Tempo Rest
1 3 ea 10-15 Lbs lbs Explosive 60s (h:m:s)
2 3 ea 10-15 Lbs lbs Explosive 60s (h:m:s)
3 3 ea 10-15 Lbs lbs Explosive 60s (h:m:s)