ZS – Submax/Max Strength – Lunge, Twist, Push, Carry

Horizontal Loading
LLT
DB Bench Press
reps 3-5
load heavy
Tempo controlled
Rest 60 seconds
Set Reps Load Tempo Rest
1 3-5 Heavy Controlled 60 seconds (h:m:s)
2 3-5 Heavy Controlled 60 seconds (h:m:s)
3 3-5 Heavy Controlled 60 seconds (h:m:s)
4 3-5 Heavy Controlled 60 seconds (h:m:s)
LMT
Alternating Crossover Step Up
reps 5 each
load heavy
Tempo controlled
Rest 60 seconds
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 60 seconds (h:m:s)
2 5 each Heavy Controlled 60 seconds (h:m:s)
3 5 each Heavy Controlled 60 seconds (h:m:s)
4 5 each Heavy Controlled 60 seconds (h:m:s)
LMT
Transverse Lunge, Dead Shift (Block)
reps 5 each
load moderate
Tempo controlled
Rest 60 seconds
Set Reps Load Tempo Rest
1 5 each Moderate Controlled 60 seconds (h:m:s)
2 5 each Moderate Controlled 60 seconds (h:m:s)
3 5 each Moderate Controlled 60 seconds (h:m:s)
4 5 each Moderate Controlled 60 seconds (h:m:s)
LLT
KB One Up One Down Farmer’s Carry
time 30 seconds each
load heavy
Tempo controlled
Rest 60 seconds
Set Time Load Tempo Rest
1 30 seconds each h:m:s Heavy Controlled 60 seconds (h:m:s)
2 30 seconds each h:m:s Heavy Controlled 60 seconds (h:m:s)
3 30 seconds each h:m:s Heavy Controlled 60 seconds (h:m:s)
4 30 seconds each h:m:s Heavy Controlled 60 seconds (h:m:s)