4 sets of:
8-15 (2-4'' def.) rev. lunges (wtd. in contralat. hand - each side)
Rest 30-60s
6-12 single arm DB/KB Presses
Rest 30-60s
3 sets of:
10-15sec. neg. push up
10-15sec. bottom of push up hold
15-20sec. prone iso row (pull elbows up and shoulder blades together)
8-12 prone breaststrokes
rest 30sec.
40-60sec. iso squat hold at mid range (goblet loaded if necessary)
30-45sec. iso long lever glute bridge hold (scale to "normal" glute bridge, scale up to single leg for 20-25sec. each leg)
Rest 30sec.
2 sets (reload):
4-6 Front foot elev. Split squats (each side) with 2x3sec. iso hold (mid range on eccentric + bottom pos.) - heavy but perfect form - (use same weight and rep number as last week to keep intensity up with reduced volume)
rest 2-3 min
- Pause in mid position changed from concentric to eccentric!! -
2 sets (deload):
4-6 BB Snatch grip rom. DL with 2x3sec. iso hold (mid position on concentric + bottom pos.) - heavy but perfect form - (same weight and reps as last week)
rest 2-3 min
2 sets of: (deload)
4-8 (def.) push ups with 2x3sec. iso hold (mid range on eccentric + bottom pos.) - (do same reps as last week)
rest 2-3 min
2 sets:
30s ME Goblet Squats directly into 30s ME jumping Lunges
40s controlled Bent over reverse flys (use small plates, light DBs or water bottles)
rest 60s