In Today's Session, we alternate between a a Muscle-Focused Submaximal Exercise and an Agile Strength Endurance Exercise. By circuiting this session, not only will we develop both muscle and movement-based Strength, we should also see some aerobic cardiorespiratory benefits. Because the Agile Strength exercises are hip-centric, the muscle-dominant exercises will be upper body focused.
AHHPS-L1 – Week 07- Combo Strength Day 6
AHHPS Alternating Muscle and Agile Strength
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
AHHPS Alt Muscle and Agile Strength
Circuit
x 3
Alternate between an upper-body focused muscular exercise with a KB swing pattern. Perform 3 sets in a circuit fashion with 15-30s between exercises. Muscle exercises are meant to be heavy (fatigue around 5 reps) while the KB Swings are endurance focused. Expect to get winded so add more rest between exercises if your strength begins to decline.
LLT
DB Bench Press
reps
5
load
heavy
Tempo
controlled
Rest
30s
reps
5
load
heavy
Tempo
controlled
Rest
30s
Set | Reps | Load | Tempo | Rest |
---|---|---|---|---|
1 | 5 | Heavy | Controlled | 30s (h:m:s) |
2 | 5 | Heavy | Controlled | 30s (h:m:s) |
3 | 5 | Heavy | Controlled | 30s (h:m:s) |
LLT
Long Arm KB Swings
time
60s
load
moderate
Tempo
controlled
Rest
30s
time
60s
load
moderate
Tempo
controlled
Rest
30s
Set | Time | Load | Tempo | Rest |
---|---|---|---|---|
1 | 60s h:m:s | Moderate | Controlled | 30s (h:m:s) |
2 | 60s h:m:s | Moderate | Controlled | 30s (h:m:s) |
3 | 60s h:m:s | Moderate | Controlled | 30s (h:m:s) |
LLT
BB Bentover Row 3:2:1 Tempo
reps
5
load
heavy
Tempo
3:2:1
Rest
30s
reps
5
load
heavy
Tempo
3:2:1
Rest
30s
Set | Reps | Load | Tempo | Rest |
---|---|---|---|---|
1 | 5 | Heavy | 3:2:1 | 30s (h:m:s) |
2 | 5 | Heavy | 3:2:1 | 30s (h:m:s) |
3 | 5 | Heavy | 3:2:1 | 30s (h:m:s) |
1 Concentric, 2 Hold, 3 Eccentric
LMT
Alternating KB Swings Narrow
time
60s
load
moderate
Tempo
controlled
Rest
30s
time
60s
load
moderate
Tempo
controlled
Rest
30s
This Exercise is LMT due to the amount of rotation and front plane movement.
Set | Time | Load | Tempo | Rest |
---|---|---|---|---|
1 | 60s h:m:s | Moderate | Controlled | 30s (h:m:s) |
2 | 60s h:m:s | Moderate | Controlled | 30s (h:m:s) |
3 | 60s h:m:s | Moderate | Controlled | 30s (h:m:s) |
LLT
DB Scaption
reps
5
load
heavy
Tempo
controlled
Rest
30s
reps
5
load
heavy
Tempo
controlled
Rest
30s
Set | Reps | Load | Tempo | Rest |
---|---|---|---|---|
1 | 5 | Heavy | Controlled | 30s (h:m:s) |
2 | 5 | Heavy | Controlled | 30s (h:m:s) |
3 | 5 | Heavy | Controlled | 30s (h:m:s) |
LMT
Alternating KB Swing with Side Step
time
60s
load
moderate
Tempo
controlled
Rest
30s
time
60s
load
moderate
Tempo
controlled
Rest
30s
Set | Time | Load | Tempo | Rest |
---|---|---|---|---|
1 | 60s h:m:s | Moderate | Controlled | 30s (h:m:s) |
2 | 60s h:m:s | Moderate | Controlled | 30s (h:m:s) |
3 | 60s h:m:s | Moderate | Controlled | 30s (h:m:s) |