Strength | April 6 - April 10

DAY 1 – LOWER BODY PEAK

A) Box Jumps (Primer)

3×2

Max intent, full recovery

B) Back Squat

Work up to:

3×3 @ ~80%

2×2 @ 85–88%

(Optional: 1 heavy single @ ~90% if moving well)

C) Romanian Deadlift

3×6 @ ~65–70%

Controlled, not fatiguing

D) Bulgarian Split Squat

2–3×8 each leg

Moderate load

E) Core (2 Rounds)

Hanging knee raises x12–15

Plank x45 sec

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DAY 2 – UPPER BODY PEAK

A) Plyometric Push-Ups

3×3 explosive

B) Bench Press

Work up to:

3×3 @ ~80%

2×2 @ 85–88%

(Optional: 1 single @ ~90%)

C) Pull-Ups (Weighted if able)

3×5–6

Strong, controlled

D) Superset – 2–3 Rounds

DB Shoulder Press x8

Chest-supported DB Row x10

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DAY 3 – POSTERIOR CHAIN PEAK

A) Broad Jumps

3×2 explosive

B) Deadlift

Work up to:

3×3 @ ~80%

2×2 @ 85–90%

(Optional: 1 heavy single if moving well)

C) Front Squat

3×3 @ ~70%

Focus on speed and position

D) Hip Thrust

2–3×8

Moderate load

E) Farmer Carry

3×50 ft heavy