Power #3A

Start with squat work, followed by deadlift. If equipment is limited, divide class into two zones. Set clock for 75s work and 0s rest; total 13 rounds. Each zone consists of 6 rounds of 75s work, then rest for the remaining interval. After 6 rounds, athletes switch zones during the final rest. The 7th round serves as a transition round for switching zones. This is week 3 of a 4-week progression; encourage heavy lifting. The superset targets the same muscle in two different ways. Athletes will increase rep scheme weekly. Timing: Each zone has ~7.5 minutes; athletes should take 20-40 seconds rest per set. Focus on control and muscle tension, not speed. Training Objective: Zone 1 builds core, quad, and glute strength with squats and plyometrics. Zone 2 develops shoulder, chest, and tricep strength through combined push movements. Weight Recommendations: Zone 1 should be heavy; Zone 2 should be medium to medium heavy

Divide the class into two groups: one for KBs and one for DBs. KB Zone 1: First week of a 4-week progression; 40m Unilateral march (5m out and back or 10m out and back). Partner focuses on core bracing with KBs to build abdominal and back strength. Maintain upright posture during carries; stabilise spine with core strength. For lunges, emphasise proper spinal alignment, avoiding back arching. DB Zone 2: Unique 10-minute Ascending Triplet workout, aim for max rounds. Add 2 extra reps each return to top of the round. Focus on snappy hips for snatches; avoid arching back. Ensure elbows remain high during kickbacks. Weight recommendations: Zone 1 - HEAVY; Zone 2 - Medium