20min continuous run, switch between:
30s fast pace
90s easy jog
- the fast pace should be tough to hold for the whole 30s and then the 90s easy jog is all about recovering as good as possible during running for the next fast pace interval -
4 sets of:
6-10 goblet squats with 2x3 sec. iso. hold @midrange and bottom position
rest 1-2 min
4 sets of:
6-12 single arm DB-press with 4 sec. ecc. (each)
rest 30-60 sec.
15-25 bent over rev. flys
rest 30-60 sec.
3 sets of:
10-15 scap. push ups
6-10 glute bridge walk outs into 10-15 glute bridges (2 sec. hold at top)
5-8 side plank rot. (each side)
Every 2min for 12min (6 sets):
1 P. Snatch + 2 Hang Squat Snatch + 3 OHS
start @~50% of 1RM and work up by feel
Alternative with DB/KB:
3 P. Snatch + 3 Hang Squat Snatch + 3 OHS
Go every 2min and do one side first, then switch to the other, then rest until 2min is over. Work as heav as form allows
3 sets (heavy but not max)
10-15 Backsquats with 3s ecc.
or
20-30 gobletsquats with 3s ecc.
rest 1-2 min
10-15 knee supported 3-point rows each side
rest 2-3 min
- add a little bit more weight or 1-2 reps -
3 sets of:
6-8 sideplank rot. (each side - 1,25-5kg)
20sec. of anti rot. plank (lift up diagonal hand and foot and hold for 5sec. then switch)
10-15 pike leg lift
8-15 stick crunches (use band or towel)
- rest as little as possible between exercises and as needed between sets -