Power #3B

Divide athletes into two zones: Zone 1 (SOLO Triplet) and Zone 2 (PARTNER Workout). Athletes spend 10 minutes in each zone with a 2-minute transition. Both zones run simultaneously. Zone 1 targets upper body pull focusing on posterior chain and shoulders. Aim for smooth, consistent movement quality, especially during eccentrics. Maintain a challenging load with a 2-second lowering phase. After three movements, athletes rest for 20 seconds before next set; RPE 7. Zone 1 Weight Recommendations:. DB 1 Arm Row (Moderately Heavy). DB High Pull (Moderate → Moderately Heavy). Zone 2 focuses on unilateral strength, stability, and explosive power. Partner 1 performs SINGLE LEG STEP UPS before switching tasks with Partner 2. Partner 2 performs 8x Jump Squats, resting until Partner 1 finishes. Alternating approach continues for 10 minutes; RPE 7. Zone 2 Weight Recommendations:. KB Hang Single Leg Step Up (Moderate → Moderately Heavy).