Warmup 5 mins light cardio with short bursts (Bike or Jump Rope) Dynamic Drills: High Knees – 30 seconds Butt Kicks – 30 seconds Arm Circles – 30 seconds each way Activation: Banded Squat Jumps – 2 sets of 5 reps Strength and Accessory Work Part 1 (Main Lift #1) - Power Cleans 5 Sets x 3 reps at RPE 9. 20X1 Rest 2:00 Part 2 (Main Lift #2) - Push Press 5 sets x 3 reps at RPE 9. 20X1 Rest 2:00 Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified. 3 sets 8 Box Jumps, increasing height each set Rest 30 seconds 8 Dumbbell High Pull, RPE 7 Rest 1:00 Part 4 (Finisher) 3 sets 5/s Silat Burpees, 1 push up each burpee Rest 30 seconds 50m/e Dumbbell Staggered Farmer’s Carry (one arm in press position, one arm in farmer’s carry position). Rest 1:00 Cooldown Stretching: Hip Flexor Stretch – 1 minute each side Upper Back Stretch (reach arms forward) – 1-2 minutes Foam Rolling: Quads, upper back, and lats – 2 mins each
Rest day. I’ve been focusing on sauna and ice bath recently and both help me out significantly.
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