3 sets of:
4min run
1min rest
3min run
1min rest
2min run
1min rest
- 3min walking rest between sets -
This is 27min of running with not much rest in between. Chose your pace accordingly! The 3min run should be slightly fast than the 4min run. The 2min run shoulde be slightly faster than the 3min run. Aim for the same distance in each 4-3-2min running piece from first to third set.
5 sets of:
8-15 goblet/bearhug squats with 4 sec. eccentric
rest 30 sec.
6-10 single arm strict press (shoulder to shoulder press/push up)
rest 30 sec.
8-15 3-point DB/KB/rucksack row
rest 30 sec.
3 sets of:
8-12 single leg Romanian DL
rest 30-60 sec.
10min to practice Handstand hold (free standing if possible)
6 sets of:
3 below knee clean and jerks
@ 2nd weight after empty bar and work up by feel (not max! - be sure to control the weight also in the way down, new set up for every clean and jerk)
Alternative with no Barbell:
8 sets of:
6 single leg forward jumps (focus on short ground contact time and try to pull up the jumping knee during air time)
rest ~45sec.
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 -
4 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 -