The Kinetic Catalyst
MP Weekly Workout 19
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Day 1: Horizontal Push/Pull
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Day 2: Explosive Posterior Chain
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Day 3: Vertical Push/Pull Power
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Day 4: Accessory Power & Core
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Day 5: Full Body Power Integration
Day 1: Horizontal Push/Pull
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Bench Press: 3-5 sets x 3-5 reps (Heavy)
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Plyo Pushups: 3-5 sets x 5-8 reps
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Weighted Pull-Ups: 3-5 sets x 3-5 reps
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MB Slams: 3-5 sets x 5-8 reps
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Military Press: 3-4 sets x 5-8 reps
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DB Snatch: 3-4 sets x 3-5 reps/side
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Face Pulls: 3 sets x 10-15 reps
Rest: 90-120s between pairs/exercises. Focus on explosive tempo on plyo/dynamic movements.
Day 2: Explosive Posterior Chain
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Power Cleans or Hang Cleans: 3-5 sets x 2-5 reps
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Kettlebell Swings: 4 sets x 10-15 reps
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Glute Bridge or Hip Thrusts: 3 sets x 8-12 reps
Rest: 90-120s between exercises.
Day 3: Vertical Push/Pull Power
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Push Press: 3-5 sets x 3-5 reps
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Weighted Chin-ups or Pull-ups: 3-5 sets x 3-5 reps
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Med Ball Overhead Throws: 3-5 sets x 5-8 reps
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10 alternating dumbbell snatches
Rest: 90-120s between exercises. Focus on explosive tempo.
Day 4: Accessory Power & Core
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Landmine Rotations: 3 sets x 8-10 reps/side
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Box Jumps (or Broad Jumps): 4 sets x 5-8 reps
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Medicine Ball Rotational Throws: 3 sets x 5-8 reps/side
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Core work (e.g., Planks, Anti-rotation): 3 sets
Rest: 90-120s between exercises.
Day 5: Full Body Power Integration
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Thrusters: 3-4 sets x 5-8 reps
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Burpee Broad Jumps: 3 sets x 5-8 reps
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Sprints (e.g., 20-40 yards): 5-8 reps
Rest: 90-120s between exercises/sprints.
