8 sets 90s on // 90s off
1. AMRAP
10 DB DL
10 DB HPC
10 DB STOH
(5 each arm per movement)
2.
6 alt. SA devils press
ME V-ups rest of the time
6 sets of:
Clean + Front Squat + Jerk
- start at 75% of 1RM and work up by feel, no max and no fail! -
Alternative without Barbell:
6 sets of:
2 x Broad jump into vertical jump (reactive switch from the broad jump into the vertical jump, so try to keep ground contact time short)
3 Drop Push Ups into Plyo Push Ups
3 sets of:
6-10 Single leg RDL / side @Tempo 40X1
(use one DB/KB, 2xDB/KB, or BB as weight. Focus is the slow eccentric, so only go as heavy as you can keep the tempo)
rest 1-2min
strict HSPU @RPE8 (do as many reps in a set, until you have only 2reps in reserve. If you can't do at least 5 strict HSPU in a row accumulate 5 reps in a set without a fail!)
rest 2-3min
- If you rather want to work with a strict Press, you can do 6-8 single arm DB/KB or Barbell Strict Press and then progress weight or reps over the next week's. Important stick to either strict HSPU or Strict Press over the next week and don't switch between these 2! -
Accumulate 100 Band Pull aparts or 75 bent over reverse flys with light plates/DBs or water bottles