"Hot Start"
4-5sets of:
30s controlled Sprint
into 90s fast pace
into 2min easy Jog
Rest 2min
- for the controlled Sprint pace go at around 95% of your max speed, this should be really tough and burning to the end. Then you go directly into your 90s fast pace, which should be a pace you could hold for around 8min, which should feel harder after the Sprint though. From there you go into the easy Jog, which should be really slow and you should be able to start you recovery before the 2min complete rest. Only do a fifth set, if you were able to keep the same intensity in set 4 -
10 sets of:
2 min on, 1 min off
1.
AMRAP of:
7 goblet squats
7 s.a. push press
7 rom. DL
2.
30 sec. split squat hold (15 each leg)
20 skippings
10 alt. DB snatches/KBS/backpack snatches
"ME" s.a. farmers walk
In 5 sets work up to heavy set of:
4-6 Front Squats or Bulg. Split Squats (loaded in any position)
- if you feel good try to go heavier than last week, but it's not necessary. Goal is just a heavy set depending on form of the day -
If you don't have the possibility to work up to heavy/challenging top set, then do 3x4-6 reps of one of the 2 exercises with the weight you have available
- you can increase by 1rep, but it's also good to work with the same weight and just try to move faster -
3 sets of:
10 Hang Power Snatches
rest 45s btw sets
Rest 4min after 3 sets
3 sets of:
10 tng P. Cleans
rest 45s btw sets
- choose a weight for each exercise, that you can keep for 3 sets across -
3 sets of:
6-10 single arm Floor Press @32X1/ side
10-15 reciprocal SA DB/KB Bent over rows / side (with your non working arm do the opposite motion you do with your working side, so if you pull the weight to your hip you push your opposite arm towards the ground and vice versa to facilitate thoracic rotation and movement of the shoulder blades)
Rest as needed btw exercises