Light load. Violent intent.
WARM-UP (6–8 minutes — Hip Mobility First, Then Upper Prep)
Hip Mobility (Brief)
Elevated 90/90 Hip Switch – 6 reps
Deep Squat Hip Shifts – 4 reps / side
Upper Prep
Scap Wall Slides – 8
Push-Ups (easy) – 10
Light DB Floor Press – 10 fast reps
TRAINING RULES (IMPORTANT)
Explode every rep
Stop sets when speed slows
Leave 1–2 reps in reserve
Rest just enough to keep power output high
BLOCK 1 — EXPLOSIVE CHEST PRESSING (PRIMARY)
Dumbbell Floor Press (Speed Focus)
6–8 sets
Reps: 6–8
Load: ~40–55% effort
Rest: 60–75 sec
Execution:
Lower under control (2 sec)
Explode up as fast as possible
Hard lockout
Reset every rep (no bouncing)
BLOCK 2 — PLYO PUSH SUPERSET
4 rounds
A1. Plyometric Push-Ups
8–12 reps
Hands leave the floor
Chest drives the movement
A2. Close-Grip Push-Ups
12–15 reps
Elbows tight
Triceps dominate
Rest: 60 sec
BLOCK 3 — TRICEP SPEED + STRETCH
Superset — 4 rounds
B1. Dumbbell Skull Crushers (Bench)
12–15 reps
Fast extension
Controlled lower
B2. Dumbbell Pullovers (Bench)
12–15 reps
Stretch chest + triceps
Smooth and rhythmic
Rest: 60 sec
BLOCK 4 — METABOLIC CHEST VOLUME
Tri-set — 3 rounds
C1. Dumbbell Chest Fly (Floor or Shallow Range)
15–20 reps
C2. Push-Ups (Wide Stance)
Max reps (stop before failure)
C3. Push-Up Hold
20–30 sec at mid-range
Rest: 75 sec
BLOCK 5 — TRICEP FINISHER (SPEED FATIGUE)
2–3 rounds
D1. Bench or Box Dips
15–20 fast reps
D2. Diamond Push-Ups
10–15 reps
D3. Tricep ISO Hold (Top of Push-Up)
20 sec
Minimal rest.
OPTIONAL POWER FINISHER
If you want one final neural hit:
3 × Max Explosive Push-Ups
Rest 45 sec between sets
Stop when height drops
