LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
ACTIVATION: Warm-Up for Power
Horizontal
[J] – Power: Warm Up Sequence #1
Set time
1 3m
Workout Blocks
POWER SESSION
Giant Set x 3
[J] – Power: Split Lateral Press
Set reps weight_kgs Tempo
1 5 5 explosive
2 5 5 explosive
3 5 5 explosive
Set reps Tempo
1 6 explosive
2 6 explosive
3 6 explosive
Rotational Jop
Set reps Tempo
1 5 controlled
2 5 controlled
3 5 controlled
ViPR PRO Split Cycle Diagonal Shift to Chop
Set reps weight_kgs Tempo
1 5 6 fast
2 5 6 controlled
3 5 6 controlled
Cool Down Blocks
RECOVERY
Horizontal
Figure 8 Breathing for Recovery and Regeneration
Set time
1 60s

POWER – Acc/Dec/Plyo

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

ACTIVATION: Warm-Up for Power
Horizontal Loading

[J] – Power: Warm Up Sequence #1
Set Time
1 3m h:m:s

Workout Blocks

POWER SESSION
Giant Set x 3

LMT
[J] – Power: Split Lateral Press
reps 5
weight_kgs 5
Tempo explosive
Set Reps Weight Tempo
1 5 5 kgs Explosive
2 5 5 kgs Explosive
3 5 5 kgs Explosive
reps 6
Tempo explosive
Set Reps Tempo
1 6 Explosive
2 6 Explosive
3 6 Explosive
UMT
Rotational Jop
reps 5
Tempo controlled
2 foot take off - one foot landing = JOP
Set Reps Tempo
1 5 Controlled
2 5 Controlled
3 5 Controlled
LLT
ViPR PRO Split Cycle Diagonal Shift to Chop
reps 5
weight_kgs 6
Tempo fast
Set Reps Weight Tempo
1 5 6 kgs Fast
2 5 6 kgs Controlled
3 5 6 kgs Controlled

Cool Down Blocks

RECOVERY
Horizontal Loading

UMT
Figure 8 Breathing for Recovery and Regeneration
Set Time
1 60s h:m:s