Chelsea Fundamental Strength giant set

HIIT
Giant Set x 3

Fundamental strength identifies several fundamental movement patterns involved in activities of daily living and traditional strength training. Squat, lunge, bend, push, pull, ground to standing, rotation, gait/locomotion, shift, lift, crawl, ward (isometrics).

Movements in this block will be primarily linear in nature.

Targeting strength and conditioning perform this in a High intensity interval structure where all 4 exercises are performed at high intensity with little to no rest in between exercises. Rest for an equal or slightly longer amount of time that matches the duration of the giant set.

Perform sets in a horizontal loading pattern where all exercises/rests are performed before moving to the next set.

LLT
Squat to OH Press (fundamental)
reps 6
load heavy
Tempo controlled
Rest as needed
Set Reps Load Tempo Rest
1 6 Heavy Controlled as needed (h:m:s)
2 6 Heavy Controlled as needed (h:m:s)
3 6 Heavy Controlled as needed (h:m:s)

time stamp 1:30

ULT
Pushup to fwd lunge (fundamental get up)
reps 6 (alt legs)
Tempo controlled
Rest as needed
Set Reps Tempo Rest
1 6 (alt legs) Controlled as needed (h:m:s)
2 6 (alt legs) Controlled as needed (h:m:s)
3 6 (alt legs) Controlled as needed (h:m:s)

Novice exercisers can perform from the push up from the bench, from knees on the floor (or a combination of both). Be aware that your mobility might be the determining factor.

LLT
DB bent over Row
reps 6
load heavy
Tempo controlled
Rest as needed
Set Reps Load Tempo Rest
1 6 Heavy Controlled as needed (h:m:s)
2 6 Heavy Controlled as needed (h:m:s)
3 6 Heavy Controlled as needed (h:m:s)

can also be performed with a barbell.

UMT
lateral crawl to kick thru (jc)
reps 6 alt kicks
Tempo controlled
Rest match training interval
Assume a floating table top to begin with knees under hips and hands under shoulders, maintaining a long spine. Crawl laterally 3 reps by opening and closing lead hands and toes in a coordinated fashion. Finish the execution by opening up the lead hand and kicking the trail leg through the open space. Reset and repeat in the opposite direction.
Set Reps Tempo Rest
1 6 alt kicks Controlled match training interval (h:m:s)
2 6 alt kicks Controlled match training interval (h:m:s)
3 6 alt kicks Controlled match training interval (h:m:s)