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Weeks 4-6 Strength Block

Weeks 4-6 Strength Block

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April 10, 2020

Weeks 4-6 Strength Block

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April 10, 2020

Day 1 – Strength Clusters 

ie… 3 reps, rest 20sec, 3 reps, rest 20sec, 3 reps, rest 20sec, 3 reps, rest 20sec, 3 reps, rest 20sec

  1. Deadlift
  2. Landmine Press
  3. Split Squat, weight racked or percher
  4. Weighted Chin Ups

*3 reps, rest 20sec and repeat for 5 rounds per set.  Perform 2 sets per exercise with 3 minutes rest between sets.

 

Day 2 – Alac Power Intervals

The goal with these intervals is to put the maximum amount of power into each interval, get a sufficient amount of rest, then repeat that explosive effort.

Week 4 – 10 sec ON, 50 sec OFF x 10 sets on each exercise.

Week 5 – 10 sec ON, 40 sec OFF x 12 sets on each exercise.

Week 6 – 10 sec ON, 30 sec OFF x 14 sets on each exercise.

Choose 4 drills:

  • air dyne bike
  • battling ropes
  • versa climber
  • sprinting
  • towel taz
  • or similar drills that you can perform fast for desired time

Rest 3-5 minutes between each drill.

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