4 sets of:
6-12 single arm Floor Press @ 21X1 (each side) - use DB/KB - alternative: 6-12 (single arm slider) Push Ups at same Tempo)
rest 30-60sec.
6-12 bent over rows (2xDB/KB, Barbell or backpack) into 10-15 bent over rev. flys @0,5-2,5kg into prone Y-W-T´s for 10-15sec. each
rest 30-60sec.
9min AMRAP of:
12 Single Arm Thrusters (6 each side - use DB/KB or do shoulder to shoulder backpack Thrusters)
12 Goblet Rev. Lunges (use DB/KB or do backpack bearhug squats)
12 V-Ups (scale to tuck-ups or sit ups)
Practice Ring MU variations for 10-15min
6-8 sets of:
P. Clean + P. Press (2sec. hold in dip) + P. Jerk (2sec. hold in catch) + Split Jerk
@ lighter weights, no misses. Work up in weight.
Alternative with no barbell:
6 sets of:
3 plyo/jumping push ups
into
5 bounding forward hops
Rest 45sec.
6-8 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 again than last week or start at a heavier weight than last week to increase overall tonnage slightly)
3-4 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 -