4 sets of:
4min run for distance
rest 4min (walking)
- aim for a max distance in every set (it´s ok to get less distance from set to set), intensity and speed should be as high as possible for each set individually. Make sure you are properly warmed up -
4 sets of:
6-12 single arm floor press
10-20 sec. Y-W-T hold (each position)
rest 1-2 min
20min AMRAP of:
5 GTOH
10 Air Squats
20 Skippings
20-16-12-8-4 alt. weighted pistols (go heavier each round if possible)
30s Handstand hold after each round
rest as needed
6-8 sets of:
hang clean pull
hang powerclean
hang squatclean
1 splitjerk
- start at 60% of 1RM and work up by feel, new set up before each rep -
Alternative without Barbell:
5 sets of:
3 jumps with a light weight (2 medium weights in each hand or 1 plate or medball)
into
3 reactive CMJ without weight
rest 60-90s
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 -
For quality not time
20-16-12-8-4 chinups or 10-8-6-4-2 for females
40-32-24-16-8 pushups or 20-16-12-8-4 for females
*after each exercise do 10 banded pullaparts