TrainersEye · Session of the Day · Intense · #104

Intense Power Contrast Day

Phase 4 · Week 3 · advanced trainees

Target ≈ 85 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPRaise → Activate → Mobilise → Potentiate · ≈ 12 min · one pass

Time__ : __

1	Jump RopeRaise · relaxed wrists, quiet feet	3 min
2	Cat-CowMobilise · segment by segment with breath	8 + 8
3	World's Greatest StretchMobilise · long exhale in deepest position	3/side
4	Glute BridgeActivate · 2-s squeeze before heavy hinging	2 × 12
5	Squat JumpPotentiate · CNS primer, land silent	2 × 5

A · Barbell Powertechnique first · drop bar between reps · rest 2 min

Time__ : __

	1	Hang Cleancrisp hip snap every rep	ramp ×3	kg
	2	Hang Cleanheavy but crisp — no grinding	6 × 2	kg

Progression: Wave loading: week 1-2 build volume, week 3-4 build load, week 5 test the time-to-beat.

B · Contrast Pair — Heavy × Explosive4 rounds · heavy then explosive within 20 s · rest 90 s

Time__ : __

	1	Box Squatheavy but crisp — no grinding	4 × 3	kg
	2	Broad Jumpland silent, absorb through hips	4 × 5

C · EMOM GridEMOM 10 min · rotate stations each minute · rest the remainder

Time__ : __

1	Rowing Machine — steadyhold target pace, no fade	12 kcal
2	Battle Ropefast turnover, light feet	40 s
3	Rotational Throwcrisp hip snap every rep	10 reps
4	Burpeesteady breathing rhythm	8 reps

D · Midline2 rounds · slow and owned · 45 s rest between rounds

Time__ : __

	1	Copenhagen Plankanti-rotation — nothing moves	3 × 10/side
	2	Pallof Pressno lumbar extension	3 × 40 s

Rounds

Cool-Down · Targeted≈ 10 min · today's tissues get the minutes

Time__ : __

1	Easy Walk — deep breathsBring HR under 100 before you stretch	3 min
2	Couch StretchSquats done — quads & hip flexors first	60 s/side
3	Calf Stretch WallJumps done — long calves, straight knee	45 s/leg
4	Box Breathing4-4-4-4 — leave calmer than you arrived	2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Advanced programming — medical clearance recommended. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.