5 sets of:
3 single leg isometric doorway Press - 5s on/5s Off (each side)
rest 30-60sec.
6-10 single arm Floor press @21X1 (each side) - single arm (hand supported) pushups or regular pushups for a hard variation -
rest 30-60sec.
15-20 bent over rev. flys (use small weights - 0,5-2,5kg - controlled movement)
rest 30-60sec.
3 sets of:
10-20 Front squats (use BB, DB´s or KB´s or a backpack in bearhug)
40-60sec. glute bridge walk outs
6-8 sideplank rotations (each side) @0,5-2,5kg
10-15sec. RKC plank
rest 1-2min
Practice Ring MU variations for 10-15min
6-8 sets of:
P. Clean + 3 Split Jerk (on first 2s pause in dip and catch, on second 2s pause in catch only, on third no pauses)
- stay with rather light to moderate weights, but you can still work up in weight a little -
Alternative with no barbell:
6 sets of:
3 single arm DB/KB Push Press / side focus on maximal speed through leg drive
Rest 30s
3 Counter Movement Jumps (reset between each jump)
Rest 60s
6 sets of:
5 close grip OHS from floor
- start @ first weight after empty bar and work up by feel (not max! - work positions) -
(Try to go slightly heavier than last week or start at a heavier weight than last week to increase overall tonnage slightly)
Alternative with no Barbell:
6 sets of:
single arm OHS with KB or DB (each arm)
- chose reps accordingly dependent on available weights (increase weights if available, or reps by 1-2, to build on last week)
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)
- ~30s rest between movements -
(Increase reps or weight)