Week 1 / Day 5

Written By Benjamin Kozak

Sagittal Mixed - Carry & Stability - Intervals

Tissue Prep

  • SMR glutes, quads, hamstrings: 1x10/each, slow passes

  • SMR calves, feet (ball on floor): 1x10/each, slow passes

  • 90/90 hip switch + IR lift off & hold: 1×10/side

  • Couch stretch: 2x30 sec/side

Mandatory Neck Training

  • Off-bench plate neck lateral flexion: 1x25/side

Dynamic Warm-Up

  • Inchworm upper walk-out: 2×5

  • Inchworm lower walk-back: 2×5

  • prone DB or plate shoulder extension: 2x25

  • Split stance cable or band lift: 2x10/side

Elasticity & Deceleration

  • Pogo series (ankle stiffness), 2×12

  • Depth drop to stick (12–18″), 2×3

  • Repeated ME repeated broad jump: 2×3

Heavy-Implement Power

  • Snatch pull from above knee: 3x5 @ RPE 7

  • Heavy single-arm KB snatch: 3x4/side

Functional Strength

  • Heavy double KB front-rack carry or KB suitcase carry: 3x25m

    • Optional accessory exercise = Zercher squat: 3x5 @RPE 7

Conditioning

  • Assault Bike: 10 kcal x EMOM (10 min.)

Benjamin Kozak
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