4 sets of:
6-10 single arm DB-Floor press (each side) @21X1 - substitute with Push ups (single arm or bilateral) in the same rep range -
rest 30-60sec.
5-10 pistols (each side) - substitute with skater squats or quad focus rev. lunges -
rest 30-60sec.
4 sets of:
6-10 single leg rom. DL with cross body reach (contralat. loaded - each side)
rest 30sec.
30sec. bent over iso row with plate, backpack or single DB/KB + 10-15 controllded rev. flys with 2x0,5-2,5kg
rest 30sec.
5-10 reps of "Durante Core"
rest 30sec.
5 sets of:
1-5 Muscle ups or practice for 30-60sec.
HS-walk variation
5 sets of:
2 Clean and Jerks
@ 65%+ (no fail!)
Option with no Barbell:
5 sets of:
2 rounds of:
5 RKC KB-swings
rest 15sec.
5 explosive push ups
rest 15sec.
- rest 90sec. between sets -
4 sets of:
6-12 pistols (each leg)
rest 30sec.
6-12 strict pull ups
rest 30sec.
3 sets of:
8-12 half kneeling SA DB/KB press (each arm)
10 S-waves
10 rev. snow angels