5 sets of:
7sec. isometric towel Deadlift
3 fast CMJ (go from landing directly into the next jump)
rest 90sec.
4 sets of:
8-12 2'' def. rev. lunges (each leg - DB/KB in goblet pos. or backpack in bearhug)
rest 30sec.
6-12 single arm press (DB/KB - or [single arm supported] push ups) - each arm -
rest 30sec.
10-15 bent over rows with 1sec. hold at top (2xDB/KB, BB or backpack)
rest 30sec.
3 sets of:
10-15 Hollow rocks
6-8 sideplank (leg lifts - each side)
8 s-waves
8 blackburns
12min EMOM:
1) 4-8 Pistols + 10s hold in bottom Position after last rep (left side)
2) 4-8 Pistols + 10s hold in bottom Position after last rep (right side)
3) 40s ME HS hold (freestanding if possible)
6-8 sets of:
Clean Pull
Below knee Power Clean
Hang Clean
Split Jerk
- start at 60% of 1RM and work up by feel, new set up before each rep -
Alternative without Barbell:
5 sets of:
8 RKC Kettlebell Swings (as explosive as possible, to shoulder height)
rest 30s
2 Broad Jumps (new set up btw jumps)
Rest 60s
3 sets of:
8-12 rom. DL with 3s hold in stretched position (BB/2xDBs/KBs or single leg hand supported with one DB or KB)
Rest ~90s
- increase reps or weight -
3 rounds of:
15 Chin Ups
30 Push Ups
30 Band Pull Aparts
rest 1min btw rounds, split up movements as needed (if you max set for Chin Ups is below 5reps scale to 10reps per round and if your max set for Push Ups is below 20reps scale to 20reps)