3 sets of:
15sec. isometric Front foot elev. split squat hold in mid range
into 6-10 Front foot elev. Split squats with 3sec. ecc.
rest 30-60sec. between legs (use two weights in hands or one in goblet pos.)
3 sets of:
5 expl. push ups (rooting technique)
rest 30sec.
6-12 Floor presses @31X1 (each side)
rest 30-60sec
10-15 upright rows with single KB, BB or single/double DB
rest 30-60sec
3 sets of:
10-15 wtd. glute bridges with 1sec. hold at top
15-25 bent over rev. flys (1sec. hold at top)
15-20sec. Copenhagen plank (each side)
- no rest, but move at an easy pace -
5 sets of:
pause P. Snatch (2sec. pause at knee) + Hang Snatch + 2 OHS @31X1
- start @ first weight after empty bar and work up, but only moderate heavy. Focus on quality of movement! -
then
5 sets of:
pause P. Clean (2sec. pause at knee) + Hang Clean + pause Front squat (2sec.) + Split Jerk
- start @ first weight after empty bar and work up, but only moderate heavy. Focus on quality of movement! -
Option with no Barbell:
12min EMOM
1. 4 Box Jumps or CMJ with proper landing and reset for every jump
2. 5-10 expl. push ups (rooting technique)
2 sets (will increase over the next week)
6-10 Bulg. Split squats (each side) - heavy but perfect form - (choose DB´s in hands or BB in Front rack or back rack and stick with that loading scheme over the weeks) @~RPE8
rest 2-3 min
2 sets (will increase over the next week)
6-10 Strict Press or Floor Press (choose one of these and stick with that movement over the next weeks) @~RPE8
rest 2-3 min
2 sets
8-15 strict pull ups (sub with inverted rows or bent over rows)
rest 30sec.
15-20sec. each of OH/FR/Farmers walk/marching (each side)
rest 90sec.