3 sets
6-8 bulgarian splitsquats with 3s pulses (3s in bottom + 3s in top position each rep)
rest 30s between legs
3 sets
6-8 half kneeling SA strictpress (3 active scapula shruggs in top position in each rep)
rest 30s between sides
6 min quality amrap
10 glute bridges (2020)
10 bentover reverse flys (2020)
10 alt. deadbugs (perfect core position)
6 sets of:
1.1.1 Snatches, rest 20s btw each rep. ~2min rest btw sets
- start @75% and work up by feel, max 90% -
Alternative without Barbell:
6 sets of:
2 seated reactive Box Jumps
6 sets:
4-6 Backsquats @ slightly more weight than last week or 1-2 more reps but stay in that 4-6rep range (scale with FS or weighted pistols)
rest 1-2 min
3-6 strict deficit hspu (try to add a little bit [more] deficit or add 1-2 reps, but stay in that 3-6 rep range)
rest 2-3 min
6 sets:
6-12 modified 3-point DB row each side
rest 90s
- slightly more weight or reps than last week. If you are already at 12 reps and don't have the possibility to go heavier, add a slight pause at the top position and use a slow eccentric -