TrainersEye · Session of the Day · Pro Intense · #009

Pro Intense Barbell Combo & Heavy Circuit

Phase 1 · Week 2 · professional athletes

Target ≈ 90 minDate Body Weight Session RPE cap 8-9/10Coach: MMSx Team of Experts

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

Time__ : __

1	Rowing Machine — steadyRaise · smooth pulls, nose breathing	4 min
2	Dead BugActivate · ribs down, back glued to floor	2 × 8
3	World's Greatest StretchMobilise · long exhale in deepest position	3/side
4	Goblet SquatPotentiate · grooves today's squat pattern	2 × 6

A · Barbell Combo — unbroken4 trips · do not set the load down mid-trip · rest 90 s

Time__ : __

1	Back Squatbig brace, bar speed honest	6 reps	kg
2	Hang Cleanquality over speed, always	6 reps	kg
3	Deadliftbig brace, bar speed honest	6 reps	kg
4	Clean and Pressquality over speed, always	6 reps	kg

Rounds

Progression: All back-offs clean at RPE ≤ 8 → add 2.5 kg to the top set next time. Miss → repeat the load.

B · Heavy Circuit3 rounds · 40 s work / 20 s rest · 90 s between rounds · pace RPE 8-9

Time__ : __

1	Deadliftheavy but crisp — no grinding	5 reps	kg
2	Push Pressheavy but crisp — no grinding	6 reps	kg
3	Suitcase Carrycrush grip, shoulders packed	20 m	kg

Rounds

E · Finisher3 rounds · empty the tank · nothing left after

Time__ : __

1	Squat Thruststeady breathing rhythm	10 reps
2	Battle Ropefast turnover, light feet	30 s
3	Air Bikehold target pace, no fade	10 kcal

Rounds

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

Time__ : __

	1	RKC Plankanti-rotation — nothing moves	3 × 10/side
	2	Side Plankno 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	Hamstring StretchHinges done — soft knee, fold from the hip	45 s/leg
3	Overhead Lat StretchPulling done — breathe into the ribcage	45 s/side
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

Athlete signature

Coach signature

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.