Home Gym

Strength Week 4.
A. Back squat 3 sets 8 @70-75%.
Rest as needed.
B. 3 sets 5/leg Single hip thrusts (Shoulders on bench).
Rest 60sec.

Conditioning.
12min skill focus omem 30sec work.
1. Box step up.
2. Hang DB Clean & Split jerk.
3. Box jump overs.
4. Hang Split Snatch.
Try different techniques each round. See which is efficient for you. Record your reps

Home workouts

Warm up.
3 sets
10/leg Single leg toe touch.
10 Alt Lateral lunge.
10 Tuck up.

Minimal equipment
Strength
3-4 sets.
A1. 45sec Weighted wall sit.
Rest 30sec.
A2. 8-10 Tempo Front/Goblet squat (Tempo 30X1).
Rest 2min.

Conditioning.
2 sets
A. 2 rds.
16 Alt DB Reverse lunges (Ideally dual DB/KB. If using BB hold in front rack 45/30kg).
16 V up/Tuck up/Sit up.
8 Power cleans (Ideally dual DB/KB).
Rest 60sec.
B. 2rds.
16 Alt Reverse lunge.
16 Pull up. (No pull up bar. Sub Down/up).
8 Power cleans.
Rest 60sec.

No equipment
Strength
4 sets.
A1. 45sec Wall sit.
Rest 30sec.
A2. 4 single paused jumping air squat (Stick landing. Rest 10sec b/t each rep).
Rest 2-3min.

Conditioning.
2 sets
A. 2 rds.
16 Alt Rucksack Reverse lunges.
16 V up/Tuck up/Ab mat sit up.
8 Rucksack Power cleans.
Rest 60sec.
B. 2rds.
16 Alt Reverse lunge.
16 Down/up.
8 Rucksack Power cleans.
Rest 60sec.