Home Gym

Strength Week 3.
Strict press. 8 @ 65%. 8 @ 70%. 6 @ 80%. 6 @ 85%.
Rest as needed b/t sets.

Conditioning.
Final week of Murph prep.
800m Run (Sub 1km Row/2km Bike).
Rest 2min.
50 Pull up.
100 Push up.
150 Air squat.
Then into
800m (Row/Bike).
Partition reps anyway (Scale volume if needed).

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
20 Plank position shoulder taps.
8 Sphinx push up.
10 Prone position T’s + W’s.

Minimal equipment.
Strength.
3-4 sets.
A1. 10-12 Barbell Close grip Floor press @ Tempo 3111. (If using DB/KB complete rep both sides).
Rest 60sec.
A2. 8-10/arm Single arm upright row @ Tempo 21X1.
Rest 60sec.

Conditioning.
800m Run.
Rest 2min.
50 Pull up (Sub DB/KB bent over row 25/arm).
100 Push up.
150 Air squat.
Then into
800m Run.
Partition reps anyway (Scale if volume too high).

No equipment.
Strength.
3 sets.
A1. 8-10 Elevator push up.
Rest 30sec.
10-12 Push up + Shoulder taps.
Rest 60sec.
A2. 8-10 Rucksack upright row @ Tempo 21X1.
Rest 60sec.

Conditioning.
800m Run.
Rest 2min.
50 Pull up (Sub Rucksack bent over row).
100 Push up.
150 Air squat.
Then into.
800m Run.
Partition reps anyway (Scale if volume too high).