3 sets
30s frontrack/bearhug wallsit
into
30s frontrack/bearhug squats
into
20s frontrack/bearhug wallsit
into
20s bearhugsquats
60s-90s
(you can use dbs/kbs in frontrack or a plate/bagpack in bearhug)
6sets
1-3 strict hspu/box hspu/pike pushups/pushups
into
20 light bentover reverse flys
rest 60s
5 min quality AMRAP
10s RKC Plank
8 single leg glute bridges each side
6 S-Waves
For 10 min practice Handstand walk outside if possible
(focus on turning an walking back if proficient in the skill)
Alternative: Practice (wall supported) shoulder taps in sets of 10-20
8-10 sets of (no tng)
1 snatch grip deadlift from floor
1 snatch high pull from floor
1 powersnatch from floor
@ first weight after empty bar and work up by feel (not max!)
Alternative with no Barbell:
6-8 sets
1 depth jump into max vertical jump
rest 60-90s
6 sets of:
4-6 tempo Frontsquats @ 31X1 (+3-7% from last week)
rest 90s
Alternative:
6 sets
4-6 weighted pistols @ 31X1 each side (go heavier or 1-3 more reps than last week)
rest 45s between legs
(use DB/KB/loaded Backpack)
6-10 sets of:
X Strict HSPU
rest 30s
- add 1-2reps from last week if you finished 10 sets, otherwise to more sets with the same reps -