SISS: PHA w/ DBs

SISS
Circuit x 3

– Produces ATP as fast as possible while still relying on aerobic processes
– Raises Anaerobic threshold and Increases your power output at Anaerobic threshold
– Improve oxygen utilization of the working muscles-
– Increase size of slow twitch fibers by causing local hypoxia thru tempo
– increased stroke volume that comes from either a greater stretch of the heart muscle due to increased blood flow or increased contractility of the heart muscle due to strengthening.

Complete the following circuit – alternating from lower body exercise to upper body exercise – while keeping your heart rate no higher than Zone 3. Choose very light weights so you can keep good form and maintain the proper heart rate zone throughout the 45 seconds.

LLT
DB Bench Press
time 45s
load light
Tempo controlled
Rest 15s
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
3 45s h:m:s Light Controlled 15s (h:m:s)
LLT
DB Hip Hinge
time 45s
load light
Tempo controlled
Rest 15s
Keeping the knees soft and the spine long, hinge through the hips and reach as low as you can control before rounding the back.
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
3 45s h:m:s Light Controlled 15s (h:m:s)
ULT
Elevated Push Up
time 45s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
3 45s h:m:s Controlled 15s (h:m:s)
ULT
Alternating Reverse Lunge with Touch
time 45s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
3 45s h:m:s Controlled 15s (h:m:s)
LLT
DB Bentover Row
time 45s
load light
Tempo controlled
Rest 15s
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
3 45s h:m:s Light Controlled 15s (h:m:s)
ULT
Crouch Squat
time 45s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
3 45s h:m:s Controlled 15s (h:m:s)

Alternate Legs for the entire 45 seconds

LLT
DB Scaption
time 45s
load light
Tempo controlled
Rest 15s
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
3 45s h:m:s Light Controlled 15s (h:m:s)
UMT
Side Lunge
reps 45s
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 45s Controlled 15s (h:m:s)
2 45s Controlled 15s (h:m:s)
3 45s Controlled 15s (h:m:s)

Alternate Sides

LLT
DB Alt Arm Curls
time 45s
load light
Tempo controlled
Rest 15s
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
3 45s h:m:s Light Controlled 15s (h:m:s)
UMT
Squat to SL Shift
time 45s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
3 45s h:m:s Controlled 15s (h:m:s)

Come out of squat every 3-5 reps if you need to.