Warmup

Functional warmup especially of core. I need to research, if a different warmup might make sense for upper body.

Max Effort

Upper Body

I plan here to start a training block (e.g. November to December after hypertrophy (level 2) phase) with 5 to 6 reps and then gradually move reps down to singles.

Dynamic Effort

Lower Body

Here I need to find variations to Box Squads. One could be Box Jumps - I would say especially during summer.