[NL-SW] Lower Push & Upper Body Push-Pull Strength

SIIT
Circuit x 3

Please note: the intensity is based on the number of reps. For example, if we were doing a 1-RM the intensity would be 100%. An “8 out of 10” should mean you are lifting approximately 80% of your 1-RM.

LLT
BB Bentover Row 1:2:3
reps 8-10 reps
intensity 8 out of 10
Tempo controlled
Rest 30 s
Set Reps Intensity Tempo Rest
1 8-10 reps 8 Out Of 10 RPE Controlled 30 s (h:m:s)
2 8-10 reps 8 Out Of 10 RPE Controlled 30 s (h:m:s)
3 8-10 reps 8 Out Of 10 RPE Controlled 30 s (h:m:s)

The load should be enough that you can do the specified reps, but if you can do more than two over the rep number, please add more load.

LLT
KB Single Leg Squat Touchdown
reps 8-10 reps
intensity 8 out of 10
Tempo controlled
Rest 30 s
Set Reps Intensity Tempo Rest
1 8-10 reps 8 Out Of 10 RPE Controlled 30 s (h:m:s)
2 8-10 reps 8 Out Of 10 RPE Controlled 30 s (h:m:s)
3 8-10 reps 8 Out Of 10 RPE Controlled 30 s (h:m:s)

Use a challenging load - but make sure it is a squat and not a deadlift/hinge!

UMT
Lateral Crawl to Push Up
time 30 s
intensity 8 out of 10
Tempo controlled
Rest 30 s
Set Time Intensity Tempo Rest
1 30 s h:m:s 8 Out Of 10 RPE Controlled 30 s (h:m:s)
2 30 s h:m:s 8 Out Of 10 RPE Controlled 30 s (h:m:s)
3 30 s h:m:s 8 Out Of 10 RPE Controlled 30 s (h:m:s)

If needed, drop to the knees for the push-up component and then go back up to the toes during the lateral hand walk.

LMT
Cable Low to High Rotational Lift
reps 8 reps/side
intensity 7 out of 10
Tempo Fast up: Pause: Control down
Rest 30s s
Set Reps Intensity Tempo Rest
1 8 reps/side 7 Out Of 10 RPE Fast up: Pause: Control down 30s s (h:m:s)
2 8 reps/side 7 Out Of 10 RPE Fast up: Pause: Control down 30s s (h:m:s)
3 8 reps/side 7 Out Of 10 RPE Fast up: Pause: Control down 30s s (h:m:s)
ULT
Single Leg, bounce and catch
time 30 s per side
Tempo controlled
Rest 60 s
Set Time Tempo Rest
1 30 s per side h:m:s Controlled 60 s (h:m:s)
2 30 s per side h:m:s Controlled 60 s (h:m:s)
3 30 s per side h:m:s Controlled 60 s (h:m:s)

Challenging your balance, hand-eye coordination, hip stability, and brain while fatigued!