3 sets (1 set = L+R)
All reps one side first and then switch
4 weighted tempo bulg. splitsquats (31X1)
4 tempo bulg. splitsquats (31X1)
4 bulg. splitsquats
4 weighted tempo single leg hip thruster (31x1)
4 tempo single leg hip thruster (31X1)
4 hip thruster
30s rest between legs
AMRAP10
3 Burpees
3 Yoga pushups
3 Sumo DL Highpulls (KB/BB/DB/Backpack)
6
6
6
9
9
9
....
HS-Walk Variations
6-8 sets:
Snatch Pull
Snatch
Hang Snatch
- start at ~60% of 1RM and work up by feel, no fails -
Alternative without Barbell:
8 sets of:
1 broad Jump into High Jump (short contact time to the floor after the broad Jump. Try to be as reactive and explosive as possible)
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
1x 80% of ME set
1x 60% of ME set
2x 40% of ME set
Rest as long as needed, but as short as possible between sets to keep the sets unbroken. If not possible, you can split the sets up