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Speed Stack B
Speed Stack B
Complete the exercises (and rest) in each block, in order, for the number of sets stated.
BLOCK A
A1: Continuous Tuck Jumps
A1: Continuous Tuck Jumps
Reps: 5
Notes: Drive your knees to your chest in the air; minimize time on the ground between reps
REST 30s
A2: Hand Elevated Explosive Push up
A2: Hand Elevated Explosive Push up
Reps: 5
Notes: Keep your back flat
REST 60s
COMPLETE 2 SETS OF BLOCK A (WEEK 1) OR 3 SETS (WEEK 2 & 3)
BEFORE MOVING ON TO BLOCK B
BLOCK B
B1: Incline DB bench press
B1: Incline DB bench press
Reps: 5
Tempo: 2-0-0
Notes: Push through your feet so this becomes a full body movement
REST 30s
B2: 1/2 kneel low to high face pull
B2: 1/2 kneel low to high face pull
Reps: 4 per side; 5 (week 3)
Tempo: 1-0-0
Notes: Pull the middle of the rope to your nose and your hands to your ears.
REST 60s
COMPLETE 2 SETS OF BLOCK B (WEEK 1) OR 3 SETS (WEEK 2 & 3)
BEFORE MOVING ON TO BLOCK C
BLOCK C
C1: Chin up
C1: Chin up
Reps: 5 per side
Tempo: 2-0-0
Notes: If you can't complete; jump to top and perform eccentric (lowering ) only. Add weight once you can complete w/ body weight.
REST 30s
C2: KB arm Bar
C2: KB arm Bar
Reps: 6 per side
Tempo: 2-0-0
Notes: Reach with your opposite arm as you pull to rotate your torso
REST 60s
COMPLETE 2 SETS (WEEK 1) OR 3 SETS (WEEKS 2 & 3) OF BLOCK C
BEFORE MOVING ON TO BLOCK D
BLOCK D
D1: PUsh Up
D1: PUsh Up
Reps: 8; 10 (week 3)
Tempo: 1-0-0
Notes: Add weight if possible; keep straight line form from your heels to the top of your head.
REST 30s
D2: TRX ROW
D2: TRX ROW
Reps: 8; 10 (Week 3)
Tempo: 1-0-0
Notes: Add weight if possible
COMPLETE 2 SETS (WEEK 1) OR 3 SETS (WEEKS 2 & 3) OF BLOCK C
BEFORE MOVING ON TO COOL DOWN
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