4 sets of:
6-12 half kneeling single arm press (each side - 3-4 neg. HSPU with 5-10sec. ecc./6-12 box HSPU)
rest 30-60sec.
10-15 bent over rows (use backpack/BB - or 8-12 single arm DB/KB bent over rows each arm)
rest 30-60sec.
12min AMRAP of:
10 alt. pistols
12 Burpee over backpack/DB
14 backpack GTOH (double/single DB GTOH)
10min to practice Handstand hold (free standing if possible)
6 sets of:
Paused Clean High Pull (2s pause at knee)
Below knee Clean
Push Jerk
Hang Clean
Split Jerk
- start @2nd weight after empty bar. Whole complex should be unbroken without dropping the bar! So keep weights moderate and focus on positions. -
Alternative without Barbell:
8 sets of:
Broad Jump into High Jump
- stick the landing of the broad Jump and then go directly into the high jump without resetting. So focus is on a short ground contact time between jumps -
Rest 60-90s between sets
3 sets of:
6-12 single leg rom. DL (weight in contralat. hand)
rest 30sec. between legs
- increase reps first. If you did 12 reps you can increase load -
3 sets of:
5-12 strict pull ups
6-15 tempo push ups @ 3110 (use bands or plates to add resistance if 15 is too easy)
10-20 band pull aparts
rest 60sec.
- increase reps slightly if possible -