Home Gym

Strength. Week 8.
A. Back squat. 5 @ 65%. 5 @ 70%. 5 @ 75%. 5 @ 80%.
Rest 2-3min b/t sets.
B. Front squat. 5 @ 60%. 3 sets 5 @ 65%.
Rest 2-3min b/t sets.

Conditioning.
A. 5min omem 8-10 Thrusters 42.5/30kg (30sec time cap).
Rest 3min.
B. 5min omem 8-10 Box jumpers 24/20 (30sec time cap).
Rest 3min.
C. 5min omem 5 Thrusters + 5 Box jump overs.

Home Workouts
Minimal & No equipment.
Warm up.
3 sets.
10 Alt reverse lunge with overhead swing (Light weight if possible).
10/leg Single leg toe touch.
5 Squat jump for height).

Minimal equipment.
Strength.
A. 3 sets. 50′ Barbell Overhead walking lunge.
Rest 90sec b/t sets.
Increase weight each set of possible.
Using DB/KB perform 25′ each arm.

B. 3 sets 10-12 Snatch RDL’s.
Rest 90sec b/t sets.
Using DB/KB perform 8/side Single leg RDL.

Conditioning.
A. 10min omem.
Odd. 30sec Alt DB snatch.
Even. 30sec Flutter kicks.
Rest 4min.
B. 10min omem.
Odd. 30sec Glute bridge march.
Even. 30sec Alt Hang clean.
No DB/KB sub light barbell.

No equipment.
Strength.
A. 3 sets. 50′ Rucksack Overhead walking lunge.
Rest 90sec b/t sets. Challenging weight.

B. 3 sets 10-12 Rucksack RDL’s.
Rest 90sec b/t sets. Challenging weight.

Conditioning.
A. 10min omem.
Odd. 30sec Rucksack hang snatch.
Even. 30sec Flutter kicks.
Rest 4min.
B. 10min omem.
Odd. 30sec Glute bridge march.
Even. 30sec Rucksack Power clean.