[NL] Full-Body Power Set (Deadlift & Slams)

HISS
Giant Set x 3

Minimal rest is prescribed between exercises 1 and 5, as this will help keep an elevated heart rate for the duration of the set. A 60 s rest interval is prescribed after the last exercise for a small rest before repeating the set for a second and/or third time.

LLT
BB Deadlift Neutral Stance
reps 4-6 reps
load heavy
Tempo Control down: Power up
Rest Minimal rest
Set Reps Load Tempo Rest
1 4-6 reps Heavy Control down: Power up Minimal rest (h:m:s)
2 4-6 reps Heavy Control down: Power up Minimal rest (h:m:s)
3 4-6 reps Heavy Control down: Power up Minimal rest (h:m:s)

Hold a dumbbell in each hand if you do not feel comfortable or do not have access to a barbell.

LLT
Dynamax Ball Jump Slams
reps 5-6 reps
intensity High
Tempo explosive
Rest Minimal rest
Set Reps Intensity Tempo Rest
1 5-6 reps High RPE Explosive Minimal rest (h:m:s)
2 5-6 reps High RPE Explosive Minimal rest (h:m:s)
3 5-6 reps High RPE Explosive Minimal rest (h:m:s)

Perform this exercise immediately after the loaded deadlifts.

Ensure you select a moderate weight for the medicine ball so you can still generate high-velocity of movement.

LMT
DB Lawnmower Row
reps 6-8 reps per arm
load moderate
Tempo Power up: Control down
Rest Minimal rest
Set Reps Load Tempo Rest
1 6-8 reps per arm Moderate Power up: Control down Minimal rest (h:m:s)
2 6-8 reps per arm Moderate Power up: Control down Minimal rest (h:m:s)
3 6-8 reps per arm Moderate Power up: Control down Minimal rest (h:m:s)

The goal is to perform the movement with speed but still with adequate load.

ULT
Prone Hand Over the lines Side
reps 20 s
intensity High
Tempo fast
Rest Minimal rest
Develops fine motor control at the hands and primes the body for coordinated use of them.
Set Reps Intensity Tempo Rest
1 20 s High RPE Fast Minimal rest (h:m:s)
2 20 s High RPE Fast Minimal rest (h:m:s)
3 20 s High RPE Fast Minimal rest (h:m:s)
LLT
[NL] MB Back Lunge with Chop
reps 5-6 per side
load moderate
Tempo explosive
Rest 60 s
Set Reps Load Tempo Rest
1 5-6 per side Moderate Explosive 60 s (h:m:s)
2 5-6 per side Moderate Explosive 60 s (h:m:s)
3 5-6 per side Moderate Explosive 60 s (h:m:s)

Drive the MB as quickly as possible up and across to the opposite shoulder as you're lunging backwards.