Strength | March 30 - April 3

DAY 1 – LOWER BODY STRENGTH + POWER

A) Box Jumps (Primer)

4×2

Max intent, full recovery

B) Back Squat

5×5 @ 75–80% Back Squat 1RM

Focus: bar speed + clean reps

C) Tempo RDL

3×8 @ 65% Deadlift 1RM

3 sec down

D) Bulgarian Split Squat

3×8 each leg

Moderate-heavy

E) Core Superset – 3 Rounds

Hanging knee raises x15

Weighted plank x45 sec

Optional Conditioning (Short)

6 min sled — easy/moderate

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DAY 2 – UPPER BODY STRENGTH + SPEED

A) Plyometric Push-Ups

4×3 explosive

B) Bench Press

5×5 @ 75–80% Bench Press 1RM

Strong, controlled reps

C) Pull-Ups (Weighted if possible)

4×6–8

D) Superset – 3 Rounds

DB Shoulder Press x8–10

Chest-supported DB Row x10

E) Arm Finisher – 2–3 Rounds

DB curls x12

DB Scull Crushers x12

Lateral raises x15

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DAY 3 – POSTERIOR CHAIN + STRENGTH

A) Broad Jumps

4×2 explosive

B) Deadlift

5×4 @ 80–85% Deadlift 1RM

Full reset each rep

C) Front Squat

3×5 @ 70%

Clean positioning

D) Hip Thrust

3×8–10

Strong squeeze

E) Farmer Carry

4×60 ft heavy