PWR/STR Contrast (Full Body/ Squat & Press)

HIIT
Giant Set x 4

Full Body Training
– improves multiple adaptations: STR,PWR, STR Endurance
– may add more volume or exercises
– pairing upper and lower body exercises

LLT
Smith Machine Squat [MC]
reps 4
load light
Tempo fast
Set Reps Load Tempo
1 4 Light Fast
2 4 Light Fast
3 4 Light Fast
4 4 Light Fast

2-4 sets, progress to highest vol as you build up work capacity

LESS IS MORE when you start

LLT
Kettlebell Swing Catch Press
time 15 sec
intensity 7
Tempo fast
Rest 60 sec
At the top of the swing (at eye-level) gently momentum that swing into an overheard push
Set Time Intensity Tempo Rest
1 15 sec h:m:s 7 RPE Fast 60 sec (h:m:s)
2 15 sec h:m:s 7 RPE Fast 60 sec (h:m:s)
3 15 sec h:m:s 7 RPE Fast 60 sec (h:m:s)
4 15 sec h:m:s 7 RPE Fast 90-120 sec (h:m:s)
LMT
Lateral Step To Medicine Ball Perpendicular Throw
reps 4-6 each
load light
Tempo explosive
Set Reps Load Tempo
1 4-6 each Light Explosive
2 4-6 each Light Explosive
3 4-6 each Light Explosive
4 4-6 each Light Explosive
LLT
Squat to Press – Double Arm, Landmine
reps 6
load heavy
Tempo controlled
Rest 60 sec
Set Reps Load Tempo Rest
1 6 Heavy Controlled 60 sec (h:m:s)
2 6 Heavy Controlled 60 sec (h:m:s)
3 6 Heavy Controlled 60 sec (h:m:s)
4 6 Heavy Controlled 90-120 sec (h:m:s)