4 sets of:
15s goblet half squat hold into 8-10 Goblet Squats with 2s pause in squat
Rest 30-60s
20 ballistic single DB/KB cossack squats
Rest 30-60s
8-12 slider leg curls
Rest 30-60s
8min EMOM:
1) 6-12 DB/KB Snatches + 6-12 V-Ups
2) 8-12 Burpees
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 -
6 sets
30s ME PS (unbroken)
30s rest
30s ME Pushjerk
30s rest
PIck a weight that you can handle unbroken for both movements.
3 sets of:
6-10 1 1/4 Z-press with DB/KB/BB
8-12 tempo bentover rows (2020)
Rest as needed btw exercises