Warm up, then proceed to challenge yourself by performing 2 giant sets of strength exercises that will not only work on your fundamental, relative and odd position strength, but also act as some SIIT metabolic training as you will work moderately hard during the circuits and have time to recovery in between rounds.
KIB 28 Day Fundamental Strength to Relative Strength with Metabolic Conditioning Day 22
Kib - Fundamental Continue & Relative/Odd Strength (Day A weeks 3&4)
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Dynamic Warm Up - Kib Strength Days (Week 3&4)
Circuit
x 1
This dynamic warm up prior to your strength training days will increase systemic circulation, improve tissue fluid dynamics, elevate your heart rate, activate full body muscle synergies and increase neural sensitivity. Perform this warm up doing each movement for 1 minute before your strength training blocks.
Workout Blocks
Fundamental / Relative Strength - Kib Week 3&4 Day A
Giant Set
x 1
This block builds on fundamental strength and starts to introduce and work relative and odd position strength adaptations. Complete the 2 giant sets below 1-2x each. Rest for 2 minutes between giant sets.
UMT
“Z” Get Up
reps
10
Tempo
controlled
Rest
2 min
reps
10
Tempo
controlled
Rest
2 min
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 2 min (h:m:s) |
Giant set A
LMT
[J] – Linear Lunge with Horizontal Shift
reps
10
Tempo
controlled
reps
10
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 | Controlled |
Giant Set B