Every 2 min for 24 min do
1. 25 airsquats 20 alt. shouldertaps 15 V-ups
2. 60s ME lateral burpees over object
6 sets of:
Pause power clean (2s)
Pause splitjerk (2s in catch)
- start at 75% of 1RM and work up by feel, no max and no fail! -
Alternative without Barbell:
6 sets of:
2 x Depth jump into vertical jump
rest 10s
3 clapping pushups
rest 60s
3 sets of:
6-10 Single leg RDL / side @Tempo 24X1
(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