SIIT: PHA Upper + Active Recovery

SIIT
Giant Set x 3

Exercise 1: Upper Body Push to near Fatigue
Exercise 2: Lower Body Active Recovery
Exercise 3: Upper Body Pull to near fatigue
Exercise 4: Lower body Active Recovery

Repeat 3 times.

Benefits:
Increase size of slow twitch fibers by causing local hypoxia thru tempo
Improve oxygen utilization of the working muscles
Enhance recovery

Double Cable Chest Press
time 60s
intensity 7
Tempo controlled
Rest 15s
Set Time Intensity Tempo Rest
1 60s h:m:s 7 RPE Controlled 15s (h:m:s)
2 60s h:m:s 7 RPE Controlled 15s (h:m:s)
3 60s h:m:s 7 RPE Controlled 15s (h:m:s)
ULT
Hip Bridge
time 60s
intensity 2-3
Tempo controlled
Rest 15s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)
Supine Grip Lat Pulldown
time 60s
intensity 7
Tempo controlled
Rest 15s
Set Time Intensity Tempo Rest
1 60s h:m:s 7 RPE Controlled 15s (h:m:s)
2 60s h:m:s 7 RPE Controlled 15s (h:m:s)
3 60s h:m:s 7 RPE Controlled 15s (h:m:s)
Pigeon Pose
time 60s
intensity 2
Tempo controlled
Rest 15s
Set Time Intensity Tempo Rest
1 60s h:m:s 2 RPE Controlled 15s (h:m:s)
2 60s h:m:s 2 RPE Controlled 15s (h:m:s)
3 60s h:m:s 2 RPE Controlled 15s (h:m:s)