Week5:

Day1 :Max effort lower body

Plyos
Box squat jump 3x3 (43.7")R:2min **
Drop jumps 3x8 (36") R:2min**
Depth jumps 4x8 (25") R:2min**
Side bench jumps (higher bench) R:1min

Max strength
Back squat (95%1RM: 133kg) 2x2 R:3min
Heavy supports 3x8s (200%RM 280kg) R:1min "not good,too much, should be changed next week"
Elevated lunges(1plate) 4x8 (4 right, 2 left) (25kg) R:1min
Natural glute ham raises 3x8 R:1min
Barbell calf raises 3x10 (100kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day3 :Dynamic and repetitive effort upper body

Plyos
Drop push ups 3x8(5plates) R:2min**
Depth push ups 4x8 (2plates) R:2min**
Jump push up to plates (4plates) 3x4 R:2min
Elevated leg side jump push up 3x4(side to side) R:1min

Speed work and rate of force devellopement
Pull ups (drop sets) 30kg (5kg drops) (2-2-2-2-2-2 plus max body weight)
Speed bench press (55%1RM 57.75kg) 6x3 R:2min
1 hand dumbell bench press (neutral grip) (25kg) 3x8 R:1min
Reverse grip face pulls 4x6 (85kg) R:1min
1 hand DB row 3x8 (15kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day5 :Dynamic effort lower body

Plyos
Box squat jump 3x3 (43.7")R:2min **
Drop jumps 3x8 (36") R:2min**
Depth jumps 4x8 (25") R:2min**
Box squat broad jump(double jump) R:2min**
1 leg 10yard jump 3x(3trips) R:1min

Speed work
Speed squat (55%1RM: 77kg) 6x3 R:2min
Jump squat with 2s pause at parallel level (20%1RM:28kg) 3x8 R:2min
Speed deadlift (55%1RM:101.75kg plus chains) 5x2 R:2min
Step ups 4x6(right) 2x6(left) (28kg) R:1min
Elevated bench bridge 1x12(left ) 2x12(right) R:40s
Barbell calf raises 3x12 (100kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day6 :Max effort upper body

Plyos
Drop push ups 3x8(5plates) R:2min**
Depth push ups 4x8 (2plates) R:2min**
Jump push up to plates (4plates) 3x4 R:2min
Elevated leg side jump push up 3x4(side to side) R:1min

Max effort work
Pull ups 5x2 (30kg ) R:2min (last set 1 and 1)
Bench press 2x2 (100kg) R:2min (1set-1, 2set-2, 3set-1)
DB floor presses 4x8 (28kg) R:1min
DB bench presses 2x8 (28kg) R:1min
Reverse grip face pulls 4x6 (85kg) R:1min
Chest supported row 3x6 (28kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day 2 and Day 4 are used for active recovery including a running session between 15 to 20min.

If you never head about CTI.....
Jasper benicasa performing a feat called Close To Impossible
Holded for 3s.