Power #3A

Sequence builds foundational strength and technical control for athletes, targeting chest, shoulders, triceps, hamstrings, and glutes. Focus on pressing mechanics, hinge patterns, posture, and stability while enhancing movement quality and strength endurance. Divide class into two groups; set clock for 1 minute, no rest, 19 rounds-9 rounds per Zone with 1:00 transition time. Brief athletes on zones to ensure timely transitions. Zones operate simultaneously; every 1:00, athletes begin a new movement, using remaining time as rest after completing reps. Zone 1 focuses on upper body pushing, emphasising controlled eccentrics. Maintain smooth movement quality across all 9 rounds using a load for a 2-second lowering phase, aiming for RPE 8. Exercises: DB Floor Press and DB Strict Press, both Moderately Heavy. Zone 2 focuses on lower body pulls, enhancing posterior chain activation and grip endurance while emphasising movement control. Maintain balance and tension during Tightrope Deadlifts, prioritising technique under fatigue, RPE 8. Exercises: Hamstring Bridge (Bodyweight or weighted) and Tightrope Deadlift (Moderately Heavy to Heavy)