3 sets
15-20 goblet squats (move with constant tension and controlled)
rest 30sec.
8-12 slider leg curls with 3sec. ecc. (scale to 6-10 glute bridge walk outs)
rest 30sec.
3 sets of:
16-24 alt. rev. lunges (wtd. anywhere)
rest 90sec.
Every 5min for 20min (4 sets):
50 DU´s (SU´s / Jumping Jacks)
20 single arm DB/KB Hang Clean and Jerks (10 each arm - substitute with backpack Hang C+J)
10 plank to high plank
20 single arm bent over DB/KB rows (10 each arm - substitute with backpack rows)
- scale as needed to finish consistently sub 3:30min -
10min EMOM:
1) 1-6 Muscle ups or practice one variation for ~30s
2) 5-10m HS-walk or practice variation for ~30s
- try to increase reps or distance -
5 sets of:
1.1.1 Clean and Jerk, rest 20s btw each rep. ~2min rest btw sets
- start @75% and work up by feel, max 85% -
Option with no Barbell:
8min EMOM:
1) 3 Tall Box Jumps (land as high as possible) or normal CMJ
2) 3-5 Pushups from Deadstop (bottom)
3 sets of:
6-15 pistols (each leg)
rest 90sec.
6-15 strict pull ups
rest 90sec.
- try to increase weight from last week or add a light weight. Less total Volume so try to go heavier!
3 sets of:
10-16 tall kneeling crushgrip DB/KB presses
45s isometric pullapart hold at chest
rest by feel