Monday: 012317 (4-1)


Warm-up:

Conditioning:
Tempo Intervals: 6-8 sets @87% of Max HRT (rest until HRT drops to 67%)

Plyo Exercise: Work up to x6-15+ @6-7 RPE (Repeat) 9-11% Fatigue
Plyo Variation

DE Lower: Work up to x2 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Squat Variation

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1 Comment

  1. Conditioning:
    Tempo Intervals:
    4 sets @7 MPH (152 HRT)
    1. 07:23 minutes
    2. 03:31 minutes
    3. 02:50 minutes
    4. 02:53 minutes

    Explosive Exercises:
    Explosive Pullup
    12×1 @7 RPE
    Plyo Pushup
    6×3 @7 RPE

    Dynamic Effort:
    Speed Pull (with Bands)
    8×1 @7 RPE (205#)

    Accessory:
    Deadlift
    x3 @7 RPE (275#)

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