4 sets of:
8-15 (2-4'' def.) rev. lunges (contralat. loaded - each side)
rest 30-60sec.
6-12 single arm Floor Presses (each side)
rest 30-60sec.
3 giant sets of:
30-45sec. split squat hold in bottom pos. (each side)
10-20 supine skull crushers/banded triceps push downs/close grip push ups
15-25 bent over rev. flys @ controlled tempo
15-20 wtd. glute bridges (1sec. hold at top - wtd. on hip)
15-25sec. Copenhagen plank (each side)
rest 1-2min between sets
5 sets of:
Pause Snatch pull (2s below knee) + PS + Snatch Balance + OHS (skip snatch balance if you cant bring it down to the neck safely)
- start @ first weight after empty bar and work up, but only moderate heavy. Focus on quality of movement! -
then
5 sets of:
Pause clean pull (2s just below knee) + PC + 1 Jerk dip squat (2s in bottom) + 1 Splitjerk
- start @ first weight after empty bar and work up, but only moderate heavy. Focus on quality of movement! -
Option with no Barbell:
5 sets
3 x 1 depth jump + 3 reactive broadjumps
rest 15s between reps and 60s between sets
4 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
4 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 (try to add reps for the pullups and weight for the marching)
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.