Home Gym

Strength. Week 8. Strict press. 5 @ 60%. 3 @ 70%. 2 @ 80%. 2 @ 90%. 1 @ 95%.
Rest as needed b/t sets.

Conditioning.
30-20-10-20-30 Cal row/bike.
Shoulder to overhead 42.5/30kg.

Home Workouts.
Minimal & No equipment.
Warm up.
3 sets. 5/leg Reverse lunge with lateral overhead reach.
8/side Split squat with overhead reach.
30sec/arm Overhead hold.

Minimal equipment.
Strength.
5 sets 5 reps Strict press in split jerk stance.
Rest as needed b/t sets.
Increase weight each set if possible or Increase tempo.
Using DB/KB perform 5 reps/side @ tempo 21X1.

Conditioning.
10min Amrap.
20 Single arm Hang power clean.
10 Single arm Shoulder to overhead.
5 Lateral burpee over object.
Sub DB with light barbell.

No equipment.
Strength.
5 sets 5 reps Rucksack Strict press in split jerk stance.
Rest as needed b/t sets. Increase weight each set if possible.

Conditioning.
10min Amrap.
20 Rucksack Hang power clean.
10 Rucksack Shoulder to overhead.
5 Lateral burpee over object.