4-6 sets of:
6x 40sec. run 20sec. walk
rest 2min between sets
- running pace should be moderate/fast. 6th 40sec. run should be hard, but still good to hold your pace of the first run. Do not start too fast! Only do a 5th or 6th set if you are still holding your pace over the 6 runs and cover the same or more distance in 40sec. compared to the first or second set -
Every 4min for 24min (6 sets):
30 Skippings
16 single arm Hang Snatches (8 each side)
12 Goblet Squats
20sec. suitcase marching (each side)
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:
3 sets
10 RKC swings
rest 30sec.
3 split jumps (each side)
rest 30sec.
10 RKC swings
rest 30sec.
3 split jumps (each side)
rest 3min between sets
3 sets (will increase over the next week)
6-10 Bulg. Split squats (each side) - heavy but perfect form - (do 1-2 more reps than last week or a little bit more weight)
rest 2-3 min
3 sets (will increase over the next week)
6-10 Strict Press or Floor Press (do 1-2 more reps than last week or a little bit more weight)
rest 2-3 min
3 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.