Tri-Phasic 2.3

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

  • 4 hurdle to tall box jumps (step down)
  • 4 weighted jumps (slightly heavier)
  • 4 hurdle to broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

  • 4 strict pull-ups
  • 4 altitude drop push-up
  • 4 med ball chest tosses (lighter and faster)

*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.

 

*Last day for isometric pauses!

 

C) 3 sets for quality:

– 8 DB step-ups / side

 

D) 3 sets for quality:

– 8 DB bent over row / side