[NL] Lower Pull & Upper Push Tri-Set

SIIT
Tri-Set x 2

This Tri-Set includes a lower body pulling motion (i.e. deadlift), an upper body pushing motion (i.e. push-ups), and a full-body power exercise (medicine ball chop).

Hanging Deadlift 3:2:1 Tempo
reps 6-8 reps
load moderate
Tempo 3 s down: 2 s hold: 1 s up
Rest 20 s
Set Reps Load Tempo Rest
1 6-8 reps Moderate 3 s down: 2 s hold: 1 s up 20 s (h:m:s)
2 6-8 reps Moderate 3 s down: 2 s hold: 1 s up 20 s (h:m:s)
ULT
[J] – Push Up to Step
reps 5-6 reps per side
Tempo Power up
Rest 20 s
Set Reps Tempo Rest
1 5-6 reps per side Power up 20 s (h:m:s)
2 5-6 reps per side Power up 20 s (h:m:s)
LLT
MB Vertical Chop
reps 8-10 reps
load moderate
Tempo Fast down: Control up
Rest 60-90 s
Develop neuromuscular control in the sagittal plane while loaded.
Set Reps Load Tempo Rest
1 8-10 reps Moderate Fast down: Control up 60-90 s (h:m:s)
2 8-10 reps Moderate Fast down: Control up 60-90 s (h:m:s)