Transverse Velocity & Sling Power

Template

Transverse Velocity & Sling Power

cameron goodson

strength

Transverse Architecture Protocol — Day 1

Movements

6

Sets

22

4 people completed this session

Part of a sequence

Transverse Architecture Protocol · Week 1, Day 1

Movements

A — 4 rounds

01

GHD Posterior Oblique Sling Row

Set 1

intensity

70%

reps

6

Set 2

intensity

70%

reps

6

Set 3

intensity

70%

reps

6

Set 4

intensity

70%

reps

6

4x6/side @ 70%

02

Rotational Landmine Press

Set 1

intensity

75%

reps

4

Set 2

intensity

75%

reps

4

Set 3

intensity

75%

reps

4

Set 4

intensity

75%

reps

4

4x4/side @ 75%

03

Split Squat Rotational Medball Slam

Set 1

intensity

5%

reps

4

Set 2

intensity

5%

reps

4

Set 3

intensity

5%

reps

4

Set 4

intensity

5%

reps

4

4x4/side @ 5% BW

04

Med Ball Rotational Throw

Set 1

intensity

5%

reps

4

Set 2

intensity

5%

reps

4

Set 3

intensity

5%

reps

4

Set 4

intensity

5%

reps

4

4x4/side @ 5% BW

B — 4 rounds

05

pallof press

Set 1

intensity

65%

reps

10

Set 2

intensity

65%

reps

10

Set 3

intensity

65%

reps

10

3x10/side @ 65%

06

Half-Kneeling Single Arm Row

Set 1

intensity

70%

reps

8

Set 2

intensity

70%

reps

8

Set 3

intensity

70%

reps

8

3x8/arm @ 70%

Other sessions in this sequence

Structural Decoupling

Structural Decoupling

Week 1 · Day 2

Reactive Decoupling & Transverse Yielding

Reactive Decoupling & Transverse Yielding

Week 1 · Day 3

Kinetic Articulation (Mobility)

Kinetic Articulation (Mobility)

Week 1 · Day 4

Unilateral Anchor & Extreme Decoupling

Unilateral Anchor & Extreme Decoupling

Week 1 · Day 5

Structural Decoupling

Structural Decoupling

Week 2 · Day 2

Reactive Decoupling & Transverse Yielding

Reactive Decoupling & Transverse Yielding

Week 2 · Day 3

Kinetic Articulation (Mobility)

Kinetic Articulation (Mobility)

Week 2 · Day 4

Unilateral Anchor & Extreme Decoupling

Unilateral Anchor & Extreme Decoupling

Week 2 · Day 5

Structural Decoupling

Structural Decoupling

Week 3 · Day 2

Reactive Decoupling & Transverse Yielding

Reactive Decoupling & Transverse Yielding

Week 3 · Day 3

Created by

cameron goodson

@cameron