3-5 sets of:
6x 1min on @ fast pace 1min off walking
- 3min rest between sets -
Choose a pace that you can hold for 6x1min conistent. Only do more than 3 sets if you are still able to hold your pace. If you are not falling off pace in the 5th set, your pace was to slow!
Every 3 minutes for 24-30 minutes (4 or 6 sets):
1.
20 sec. bottom of push up hold
15 goblet squats
10 side plank marches (each side) or 15 sec. hold each side
2.
20 sec. split squat hold (each side)
20 s.a. push press (10 each side)
20 glute bridges
10-15min to practice Ring MU Variations
Accumulate 1:00-2:00min in L-dir while doing your progressions
5 sets of:
1 Power Snatch
1 behind the neck Snatch Grip Push Press
1 Snatch Balance (2s pause in Squat)
- start with 2nd weight after empty bar and work up by feel -
Alternative without Barbell:
4 sets of:
2 Counter Movement Jumps (new set up for 2nd Jump)
rest 30s
1 DB Power Snatch + 3 DB Push Press + 1 DB Squat Snatch (first one side than the other side)
rest 60-90s
- be explosive as possible, especially on jumps and Power Snatch + Push Press. DB Squat Snatch is more skill oriented -
3 sets of:
8-15 single arm Seesaw rows / side
--> increase reps or weight
8-15 single leg Hip Thrusts / side
--> increase reps or weight
Rest as needed