23h • 🏋️ Today's Training
2025-12-04 Hybrid S&C Week 01 Day 3
🤸 Dynamic Warmup: 10 minutes
🏋️♀️ ME Upper, DE Lower, Oxygen Utilization
EXPLOSIVE STRENGTH
- Box Drop Down Hold: 3x5 (hold for 3 seconds)
DYNAMIC EFFORT (75% of 1RM)
- Box Squat: 4x5
- Sumo Deadlift: 7x1
SUBMAX EFFORT (85% of 1RM)
- Incline Bench Press: 4x3
- Scarecrows: 2x10
SUPPLEMENTAL
- J.M. Press: 2x10
ACCESSORY
- Lat Pulldown: 3x10
- Triceps Extensions: 3x7-10
CLEAN UP
- Kettlebell Arm Bar: 2x10 sec
- Kettlebell Halo: 2x10
🚴CONDITIONING:
- Assault Bike: 4 x 20 sec on x 20 sec off
🗒️ NOTE: RPE 9
5
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2025-12-04 Hybrid S&C Week 01 Day 3
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