Power #9B

Focus on strength endurance, muscular conditioning, trunk stability, and unilateral control under fatigue. Athletes will target upper back strength, grip endurance, lower body stability, and core engagement through pulling patterns and unilateral work. Emphasise posture, balance, and midline control while maintaining movement quality during fatigue. Divide class into two zones; each athlete starts with Round 1 in their assigned zone. Athletes perform 4 consecutive rounds in their zone before switching zones. Zone schedule: Zone 1 Rd 1, Zone 1 Rd 2, Zone 1 Rd 1, Zone 1 Rd 2 >> Switch Zones. Zone 1: 55 seconds of movement. This week with 3 sec negative per rep on Gorilla Rows. Zone 2: Assigned rep count; rest after achieving reps plus already assigned 25 seconds of recovery. Extra rest is necessary due to high demands on quads and grip. KB Gorilla Row (Moderately Heavy to Heavy). Dual KB Split Squats (Moderately Heavy to Heavy)