Phase 1: QTa

Quick Twitch A - Max Effort

Complete the exercises (and rest) in each block, in order,  for the number of sets stated.

BLOCK A

A1: Prisoner Rear Foot elevated split squat

Reps: 6 per side

Tempo: 1-0-0

REST 30s

A2: Step up Jump

Reps: 3 per side

Tempo: N/A

REST 30s

A3: Towel BOdy Saw Hold

Reps: 8

Tempo: 0-5-0

REST 60s

COMPLETE 4 SETS OF A BLOCK

BEFORE MOVING ON TO B BLOCK

BLOCK B

B1: Neutral Grip Pull Up

Reps: 4

Tempo: 1-0-0

REST 30s

B2: Lying Arm Arc

Reps: 8

Tempo: 1-0-0

REST 60s

COMPLETE 4 SETS OF B BLOCK

BEFORE MOVING ON TO C BLOCK

BLOCK C

C1: 1-Leg towel Curl

Reps: 6 per side

Tempo: 1-0-0

REST 30s

C2: Split squat Wall Anti Rotate Press Hold

Reps: 20 per side

Tempo: N/A

REST 60s

COMPLETE 3 SETS OF BLOCK C

BEFORE MOVING ON TO CONDITIONING

CONDITIONING

50 Yard Shuttle Run

Reps: 6

Tempo: Run 50yds in 8 secs

Rest: 52 secs

REST 3min BETWEEN SETS

COMPLETE 2 SETS 

BEFORE MOVING ON TO COOL DOWN