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

Full body Strength and Power

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

This one will combine the skills we worked on earlier in the week to create a full body workout. Give it your all today. You've got the next 2 days off but you've got to earn it.

Warm-Up Blocks

Warmup Block
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Get ready to move with this sequence. If you need to add anything personal to your movement prep that youre feeling that was outside of the prescription please do so now this is a timed workout and we want to ensure that you're as ready as you'll ever be.

ULT
The Spider Complex
This movement can be utilized (and modified) to fit the needs of any athlete. I consider it a total body joint prep sequence. It addresses all the major joints and can be self loaded by adding a little pressure or percussion with the movements. Equipping reciprocal inhibition helps to stimulate the nervous system of the affected areas and adding speed to your movements increases the neural requirement to hold yourself in odd positions.
Set Reps
1 10

Workout Blocks

Working Block
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This working block is called 'Steeplechase' and it consists of 6 movements to be performed for time.
For time you'll complete the following:
-10 barbell deadlifts
- Atlas carry, 20 yards
-Loaded step ups, low load, 10 each side
-Overhead plate lunge - 20 yards
- Tractor Pull- 40 yards

LMT
Steeplechase
This workout is total body and intended to tax all of the systems. Take your time in between rounds and move for quality.
Set Time Intensity Tempo Rest
1 h:m:s 10/10 RPE Fast 3-5 min (h:m:s)
2 h:m:s 10/10 RPE Fast 3-5 min (h:m:s)
3 h:m:s 10/10 RPE Fast 3-5 min (h:m:s)

Cool Down Blocks

Cool Down Block
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Now that you've completed this workout it's time for the all important cool down. This step is skipped by many athletes and they pay the price later doing so. Please set a timer for 10 minutes and follow the same movement patterns that you did for your warmup.

ULT
The Spider Complex
This movement can be utilized (and modified) to fit the needs of any athlete. I consider it a total body joint prep sequence. It addresses all the major joints and can be self loaded by adding a little pressure or percussion with the movements. Equipping reciprocal inhibition helps to stimulate the nervous system of the affected areas and adding speed to your movements increases the neural requirement to hold yourself in odd positions.
Set Time
1 10 min h:m:s