Each exercise in this block requires the entire body to work as a linked-system. Drive the feet into the ground, and power through the hips and legs to produce powerful force through the core and into the upper body on each and every repetition.
The repetition count is low as you want to exert maximal energy into each and every rep – less is more!
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 per side | High RPE | Explosive | 60 s (h:m:s) |
| 2 | 5 per side | High RPE | Explosive | 60 s (h:m:s) |
| 3 | 5 per side | High RPE | Explosive | 60 s (h:m:s) |
The weight of the DB should be heavy enough that you need to use the power of your legs to get the weight above your head, but still being able to have good form and hold the weight at the top with control.
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6 (3 left; 3 right) | Moderate | Explosive | 60 s (h:m:s) |
| 2 | 6 (3 left; 3 right) | Moderate | Explosive | 60 s (h:m:s) |
| 3 | 6 (3 left; 3 right) | Moderate | Explosive | 60 s (h:m:s) |
Make sure the Medicine Ball is not so heavy that it negatively affects your upper body posture or your ability to drive up and slam the ball down with speed.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 s h:m:s | High RPE | Fast | 40 s (h:m:s) |
| 2 | 20 s h:m:s | High RPE | Fast | 40 s (h:m:s) |
| 3 | 20 s h:m:s | High RPE | Fast | 40 s (h:m:s) |
Work:Rest ratio is 1:2 (i.e. work 20 seconds and rest 40 seconds - this is a challenging ratio but be strict to follow it!