32min EMOM
1. 8 standing toe touches with OH-reach + 8 alt. rev. lunges with lateral twist (5 each side)
2. 8 thread the needle + rotation up (4 each side)
3. 45sec. of: 10 jumping jacks + 10 mountain climbers + 10 glute bridges
4. 30sec. of alt. Cossack Squats (deep transition)
5. 45sec. of upper back activation: band pull aparts or Y-W-T´s
6. 10 side plank alt. high knees (each side)
7. 8 thoracic rot. in deep squat (quality squat position!)
8. 20sec. hollow hold + 20sec. cat-cows
- try nose breathing for 32min -
2min couch stretch (each side)
2min seated figure 4 (each side)
2min doorway pec stretch
- focus on breathing -
5min parasympathetic breathing
10-15min to practice Muscle up variations
6-8 sets of:
P. Clean + P. Jerk (2sec. hold in catch) + Split Jerk
@ lighter weights, no misses. You can work up in weight.
Alternative with no Barbell:
6-8 sets of:
3 plyo push ups into 2 broad jumps
rest ~45-60sec.
6 sets of:
5 close grip OHS from floor
- start @ first weight after empty bar and work up by feel (not max! - work positions) -
Alternative with no Barbell:
6 sets of:
single arm OHS with KB or DB (each arm)
- chose reps accordingly dependent on available weights -
3 sets of:
8-15 3-point (wall supported) DB/KB rows
8-15 single leg glute bridges with 1sec. hold at top (each side)
- ~30sec. rest between movements -