In 5-7 sets work up to a heavy set of:
3 Front Squats with 2sec. pause in bottom
--> RPE 9 for last set
4 sets of:
6-8 single arm DB-Floor press (each arm - 1sec. hold on floor)
rest 45sec.
3 Cluster Chin ups (1.1.1 - rest 10sec. between reps - go heavy!) / scale to 2 10-15sec. negative chin ups (wtd.?)
rest 45sec.
3 sets of:
10-12 partner leg curls (ecc. focus)
10-12 partner side plank (each side)
- YGIG per movement -
In 5-7 sets (10min) work up to a heavy set of:
4 Front Squats
--> RPE 9 for last set
then 3x 4 @ ~80% of H4 @ tempo 31X1
rest 1-2min
4 sets of:
6 sumo stance rom. DL
- 1 warm up set of 6 reps, then heavy work sets. you can still work up in weight over the 4 sets -
10, 8, 6, 4, 2
Squat Cleans (70/47,5kg)
- 12 T2B and 12 BJ over (24/20'') after every set -
(10min cap)
3 sets of:
15 DB side bends (each side)
10 pallof press (each side)