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

No Themes Assigned

Workout Blocks
[MOVE] Oly Lift & Throw PAP Superset
Superset x 2
MOVE KB SA Dropstep Snatch
Set reps load Tempo Rest
1 3 ea moderate explosive 15 sec
2 3 ea moderate explosive 15 sec
MOVE MB // to Wall, Rotate Throw
Set reps load Tempo Rest
1 4 ea light explosive 2:00
2 4 ea light explosive 2:00
[MOVE] Posterior - Lower/Upper Submax Superset
Superset x 3
DB Hip Hinge
Set reps load Tempo Rest
1 5 heavy controlled 15-30 sec
2 5 heavy controlled 15-30 sec
3 5 heavy controlled 15-30 sec
MOVE DB S.S. SA Lawnmower Row
Set reps load Tempo Rest
1 5 ea moderate controlled 60-90 sec
2 5 ea moderate controlled 60-90 sec
3 5 ea moderate controlled 60-90 sec
[MOVE] Unilateral Upper/Lower Superset
Superset x 3
[MOVE] 1/2 Kn. SA Landmine Press
Set reps load Rest
1 5 ea moderate 15 sec
2 5 ea moderate 15 sec
3 5 ea moderate 15 sec
MOVE SA KB Contralateral Front Lunge
Set reps load Rest
1 5 ea heavy 60-90 sec
2 5 ea heavy 60-90 sec
3 5 ea heavy 60-90 sec
[MOVE] Relative Strength Tri-Set
Tri-Set x 2
[MOVE] Pull-Up
Set reps 0 Tempo Rest
1 5-8 controlled
2 5-8 controlled
[MOVE] Squat Hold to SL Shift
Set reps
1 10
2 10

[MOVE] Athlete’s Performance Day 5 – Week 1 & 2

Workout
Mechanical

No Themes Assigned

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

Workout Blocks

[MOVE] Oly Lift & Throw PAP Superset
Superset x 2

LMT
MOVE KB SA Dropstep Snatch
reps 3 ea
load moderate
Tempo explosive
Rest 15 sec
Set Reps Load Tempo Rest
1 3 ea Moderate Explosive 15 sec (h:m:s)
2 3 ea Moderate Explosive 15 sec (h:m:s)
LMT
MOVE MB // to Wall, Rotate Throw
reps 4 ea
load light
Tempo explosive
Rest 2:00
Set Reps Load Tempo Rest
1 4 ea Light Explosive 2:00 (h:m:s)
2 4 ea Light Explosive 2:00 (h:m:s)

[MOVE] Posterior - Lower/Upper Submax Superset
Superset x 3

LLT
DB Hip Hinge
reps 5
load heavy
Tempo controlled
Rest 15-30 sec
Keeping the knees soft and the spine long, hinge through the hips and reach as low as you can control before rounding the back.
Set Reps Load Tempo Rest
1 5 Heavy Controlled 15-30 sec (h:m:s)
2 5 Heavy Controlled 15-30 sec (h:m:s)
3 5 Heavy Controlled 15-30 sec (h:m:s)
LMT
MOVE DB S.S. SA Lawnmower Row
reps 5 ea
load moderate
Tempo controlled
Rest 60-90 sec
Set Reps Load Tempo Rest
1 5 ea Moderate Controlled 60-90 sec (h:m:s)
2 5 ea Moderate Controlled 60-90 sec (h:m:s)
3 5 ea Moderate Controlled 60-90 sec (h:m:s)

[MOVE] Unilateral Upper/Lower Superset
Superset x 3

LLT
[MOVE] 1/2 Kn. SA Landmine Press
reps 5 ea
load moderate
Rest 15 sec
Set Reps Load Rest
1 5 ea Moderate 15 sec (h:m:s)
2 5 ea Moderate 15 sec (h:m:s)
3 5 ea Moderate 15 sec (h:m:s)
LLT
MOVE SA KB Contralateral Front Lunge
reps 5 ea
load heavy
Rest 60-90 sec
Set Reps Load Rest
1 5 ea Heavy 60-90 sec (h:m:s)
2 5 ea Heavy 60-90 sec (h:m:s)
3 5 ea Heavy 60-90 sec (h:m:s)

[MOVE] Relative Strength Tri-Set
Tri-Set x 2

ULT
[MOVE] Pull-Up
reps 5-8
0
Tempo controlled
Rest
Set Reps Tempo Rest
1 5-8 Controlled (h:m:s)
2 5-8 Controlled (h:m:s)
UMT
[MOVE] Squat Hold to SL Shift
reps 10
Set Reps
1 10
2 10