069 : 010 Power: potentiation
This is a take on French Contrast Training. In other circles its called potentiation clusters or some other acronym. It is insanely effective, and Although this does not look like that much, I can promise you that it takes its toll. Perhaps the best version of it is by Cal Dietz called RSA sequencing, his is the variation I used, only changing a few things. Here is a link to how he formats it: here
Warm:
3x30-sec of each:
Super warm:
7 rounds
10 Cal Bike Erg
10 Swings
10 Lunges
add weight each round
Work
Potentiation Cluster
Each round consists of 3 passes through each exercise but not in a hurry. You will complete 3 total rounds with 5 min rest between
1x Heavy Squat, may be any orientation (Barbell, sand bag etc.) but should feel “sticky”.
3x bounding jumps or box over jumps
Finish
Hip Capsule CAR till failure
