1-2-3-4-5 min Run
10-20-30-40-50 alt. Jumping Lunges
rest walk 1 min after each round
Pick a moderate pace in the runs and try to push the jumping lunges as hard as possible
3-4 sets of:
20-30 sec. split squat hold
into 8-12 (2"def.) rev. lunges - SA FR position
rest 30 sec after each leg
4 sets of:
6-12 half keeling press (each side) - DB/KB
rest 30 sec.
15-20 bent over rev. flys (1 sec. hold at top)
rest 30 sec.
3 sets of:
30-40 sec. ecc. slider leg curls
5-8 side plank rot. (each side)
10 scap. push ups
HS-Walk Variations
6-8 sets of:
Power Snatch (2s pause in catch position )
Below knee Snatch
- start at ~60% of 1RM and work up by feel, no fails -
Alternative without Barbell:
8 sets of:
1 single leg counter movement Jump /side
Rest ~60s
4sets of:
4-6 tempo Front rack Split Squats @31X1
rest 60sec. between legs
- 1-2 reps more or more weight compared to last week -
1x ME strict HSPU rest 2min
then
4-7 sets of:
40% of ME rest 30sec.
- if your ME set is sub 10, do the backoff sets with 60% -