TrainersEye · Session of the Day · Pro Intense · #012
Pro Intense Heavy-Rep Circuit Day
Phase 1 · Week 2 · professional athletes
Target ≈ 90 minDate Body Weight Session RPE cap 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 | Hip CirclesMobilise · open the hips for volume ahead | 8/dir | | ![]() | 3 | Band Pull-ApartActivate · shoulder blades set for pressing | 2 × 15 | | ![]() | 4 | Goblet SquatPotentiate · grooves today's squat pattern | 2 × 6 | |
A · Main Strength — Squatramp-up → top set → back-offs · rest 2-3 min · tempo 3-1-X-1 | Time__ : __ |
![]() | 1 | Back Squatbig brace, bar speed honest | ramp ×4 | kg | | ![]() | 2 | Back Squatheavy but crisp — no grinding | 1 × 5 | kg | | ![]() | 3 | Back Squatquality over speed, always | 3 × 5 −10% | kg | |
Progression: All back-offs clean at RPE ≤ 8 → add 2.5 kg to the top set next time. Miss → repeat the load. | B · Heavy Circuit — low reps4 rounds · 45 s work / 30 s rest · 90 s between rounds · pace RPE 9 | Time__ : __ |
![]() | 1 | Sumo Deadliftheavy but crisp — no grinding | 5 reps | kg | | ![]() | 2 | Bench Pressheavy but crisp — no grinding | 5 reps | kg | | ![]() | 3 | Pull-Upcrush grip, shoulders packed | 5 reps | kg | | ![]() | 4 | Overhead Carrytall posture, ribs stacked | 20 m | kg | |
Rounds D · Midline2 rounds · slow and owned · 45 s rest between rounds | Time__ : __ |
![]() | 1 | Pallof Pressanti-rotation — nothing moves | 3 × 8/side | | ![]() | 2 | Body Sawno lumbar extension | 3 × 30 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 | Child's PoseSpine decompression after axial load | 60 s | | ![]() | 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 | __ : __ : __ | 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.