Home Gym

Week 3. Weightlifting (Power).

3-5 sets Power clean & Jerk clusters 1.1.1.1.1 (15sec rest b/t reps) @70-75%.
Rest 2-3min b/t sets.

Conditioning.

4-5 sets.
12 Deadlift 70/45kg.
9 Hang power clean.
50′ SA Overhead DB lunge (Switch at 25′).
Rest 60-90sec b/t sets.

Home Workouts.

Minimal equipment.

Warm up
3 sets.
10 Sumo squats.
5 Inch worm + push up.
10 Alt Skater jumps.

Strength/Movement.
3 sets A1.
10-16 Slow controlled Alt Goblet hold Cossack squat.
Rest 60sec.
A2. 2-5 Wall walks (Scale: Off box).
Rest 90sec.

Conditioning.
8 sets 60sec work/60sec rest.
200′ Shuttle run (8 × 25′).
Amrap Alt DB/KB Snusters (Snatch + Thruster).
Rest 4-6min b/t sets 4 & 5.

No equipment.
Strength/Movement.
3 sets
A1. 10-16 Slow controlled Alt Rucksack front rack Cossack squat.
Rest 60sec.
A2. 2-5 Wall walks (Scale: Off box).
Rest 90sec.

Conditioning.
8 sets 60sec work/60sec rest.
200′ Shuttle run (8 × 25′).
Amrap Rucksack Snusters (Snatch + Thruster)
Rest 4-6min b/t sets 4 & 5.