Power #1B

Start with deadlift work, followed by upper body work. If equipment is limited, divide the class into two zones. Set clock for 75s work and 0s rest; complete 13 rounds. Each zone is 6 rounds of 75 seconds: work and then rest the remainder of the interval. After 6 rounds, switch zones during the final rest period. The 7th round serves as a transition to switch zones. This is the first week of a 4-week progression; challenge athletes to lift heavy. The superset targets the same muscle in distinct ways; increase rep scheme weekly. Focus on form and heavy loads. Zone 1: Build hamstring, glute, and back strength, increasing hamstring volume. Zone 2: Build upper body pull strength in lats, biceps, and shoulders. Each zone gets ~7 min; athletes should rest for 20-40 seconds per set. Emphasise control and muscle tension, rather than rushing through reps. Recommendations: Go heavy for all 3 weighted movements