Mi-Edge (Summer Session -June)

3 Week Programs in 3 Phases of 3 weeks 
1st - Stability & Strength 
2nd - Strength & Skills 
3rd - Max Strength & Power 

Warm Up & Activation
A.  Dynamic with 1 Balance Exercise
B1 - M&W - Hip & Core Movements
B2 -  T&TH - Shoulders & Core Movements

Workouts
Monday 
Focus - Eccentric Tempo Movements
10 minute EMOMs of: 
A1 - Goblet Squats to Calf Raise
A2 - Push Up with Shoulder Tap 
B1 - MB Clean
B2 - TRX Rows 
C1 - Jump Rope 
C2 - Plank & Reach

Tuesday
Focus - Progression of Intensity
4 Strength Circuits for 6 minutes
A1 - MB Single Leg Dead Lift 6/6
A2 - 1/2 Kneeling MB Core Rotation 10/10
A3 - DB Alternating Chest Press
B1 - KB Dead Lift 15
B2 - Reverse Lunge 7/7
B3 - Pull-Up Improvement 7
C1 - KB Swing 10
C2 - Bear Crawl - 20m
C3 - Jump Rope 50
D1 - Box Jump 6
D2 - Farmer Carry 40m
D3 - Alternating Superman 8/8

Wednesday
Focus - Eccentric Tempo Movements
25 minutes of Work
A1 - Back Squat 10,8,6,4
A2 - 2 Consecutive Sets of T-Drill 
A3 - DB Push Press 8
A4 - Rope Climb 1x
A5 - Hanging Knees to Chest 20 + 10 Floor Knee Grabs
A6 - One Arm Row 8/8

Thursday 
Coaches Choice of Stability, Skills & Drills
Formats:
EMOM, AMRAPs & Chippers
with 1 Part Strength Movement Pattern
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