LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
MOVE - Jump Acceleration & Speed
Superset x 2
MOVE DB Squat Jump
Set reps load Tempo Rest
1 5 light explosive 60-90 sec
2 5 light explosive 60-90 sec
Box Jump
Set reps Tempo Rest
1 5 explosive 60-90 sec
2 5 explosive 60-90 sec
Workout Blocks
MOVE Super Set - Olympic Power + Active Recovery
Superset x 4
MOVE Barbell Clean – Position 2
Set reps load Tempo Rest
1 3-5 light explosive
2 3-5 moderate explosive
3 3-5 moderate explosive
4 3-5 moderate explosive
MOVE Superset - Lower Strength + Active Recovery
Superset x 4
MOVE Bar Front Squat
Set reps intensity Rest
1 5 5-7 30-60 sec
2 5 7-9 30-60 sec
3 5 7-9 30-60 sec
4 5 7-9 30-60 sec
MOVE Tri-Set - Upper Push/Pull
Tri-Set x 3
DB Bench Press
Set reps intensity Rest
1 5 7-9 30 sec
2 5 7-9 30 sec
3 5 7-9 30 sec
DB Lawnmower Row
Set reps intensity Rest
1 5 ea 7-8 30 sec
2 5 ea 7-8 30 sec
3 5 ea 7-8 30 sec
MOVE DB Alt Tricep Extension
Set reps Tempo Rest
1 6 ea controlled 60 sec
2 6 ea controlled 60 sec
3 6 ea controlled 60 sec

MOVE Athlete’s Performance Day 2

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

The objective of this day is to improve Power output and Submaximal strength.

We are going to excite the nervous system with Vertical Speed drills before our Olympic Lift. The Olympic lift will focus on Speed-Strength. We will keep our load lighter to ensure bar velocity is!

Our Strength work will focus on big lifts that allow the athlete to push more load. We will stay with the 3-5 rep range and load at 75-90% Estimated-1RM.

Warm-Up Blocks

Warmup Block
Horizontal Loading

MOVE - Jump Acceleration & Speed
Superset x 2

LLT
MOVE DB Squat Jump
reps 5
load light
Tempo explosive
Rest 60-90 sec
Set Reps Load Tempo Rest
1 5 Light Explosive 60-90 sec (h:m:s)
2 5 Light Explosive 60-90 sec (h:m:s)
ULT
Box Jump
reps 5
Tempo explosive
Rest 60-90 sec
Set Reps Tempo Rest
1 5 Explosive 60-90 sec (h:m:s)
2 5 Explosive 60-90 sec (h:m:s)

Workout Blocks

MOVE Super Set - Olympic Power + Active Recovery
Superset x 4

LLT
MOVE Barbell Clean – Position 2
reps 3-5
load light
Tempo explosive
Rest
Set Reps Load Tempo Rest
1 3-5 Light Explosive (h:m:s)
2 3-5 Moderate Explosive (h:m:s)
3 3-5 Moderate Explosive (h:m:s)
4 3-5 Moderate Explosive (h:m:s)

MOVE Superset - Lower Strength + Active Recovery
Superset x 4

LLT
MOVE Bar Front Squat
reps 5
intensity 5-7
Rest 30-60 sec
Set Reps Intensity Rest
1 5 5-7 RPE 30-60 sec (h:m:s)
2 5 7-9 RPE 30-60 sec (h:m:s)
3 5 7-9 RPE 30-60 sec (h:m:s)
4 5 7-9 RPE 30-60 sec (h:m:s)

MOVE Tri-Set - Upper Push/Pull
Tri-Set x 3

LLT
DB Bench Press
reps 5
intensity 7-9
Rest 30 sec
Set Reps Intensity Rest
1 5 7-9 RPE 30 sec (h:m:s)
2 5 7-9 RPE 30 sec (h:m:s)
3 5 7-9 RPE 30 sec (h:m:s)
LMT
DB Lawnmower Row
reps 5 ea
intensity 7-8
Rest 30 sec
Set Reps Intensity Rest
1 5 ea 7-8 RPE 30 sec (h:m:s)
2 5 ea 7-8 RPE 30 sec (h:m:s)
3 5 ea 7-8 RPE 30 sec (h:m:s)
LLT
MOVE DB Alt Tricep Extension
reps 6 ea
Tempo controlled
Rest 60 sec
Set Reps Tempo Rest
1 6 ea Controlled 60 sec (h:m:s)
2 6 ea Controlled 60 sec (h:m:s)
3 6 ea Controlled 60 sec (h:m:s)