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Weeks 7-9 Power Block

Weeks 7-9 Power Block

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April 10, 2020

Weeks 7-9 Power Block

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April 10, 2020

Day 1 – Contrast Sets

Warm ups – crawling, run, shuffle, skip

*100ft each x 2 rounds

 

Series #1

1a. Hinge – 5 reps

1b. MB throws for height – 3 reps

*Do both exercises, rest for 2 minutes and repeat for 3 sets

 

Series #2

2a. Pull – 5 reps

2b. Slam – 3 reps

*Do both exercises, rest for 2 minutes and repeat for 3 sets

 

Series #3

3a. Lunge – 5 reps

3b. Split Jumps – 3 reps

*Do both exercises, rest for 2 minutes and repeat for 3 sets

 

Series #4

4a. Push – 5 reps

4b. SA Throw (cross) – 3 reps

*Do both exercises, rest for 2 minutes and repeat for 3 sets

 

Day 2 – Alac Capacity Intervals

These drills are meant to be fast and explosive, bu the rest will be incomplete, so you’ll need to dig and try to repeat that explosive effort through each set.

Week 7 – 10 sec ON, 18 sec OFF x 36 rounds (3 drills c 12 each)

Week 8 – 10 sec ON, 16 sec OFF x 40 rounds ( 4 drills x 10 each)

Week 9 – 5 sec ON, 14 sec OFF x 60 rounds ( 4 drills x 15 each)

Sample drills include:

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

*Rest 2-3 minutes between each drill.

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