Home Gym

Strength Week 1.
A. Strict press. Quickly build to tough single.
B. Strict press. 10 @ 60%. 8 @ 70%. 6 @ 75%. 4 @ 80%.
Rest 2-3min b/t sets.

Conditioning.
A. 4min Amrap
*4 Single arm DB Hang P.clean & Split jerk (Switch hands each rd).
8 T2B (Sub V up).
Rest 2min.
B. 4min Amrap
*6 Single arm DB HPC & SJ.
12 T2B (V up).
*If using Barbell keep to same rep scheme but alternate legs each rep 45/30kg.

Finisher.
3 sets 12-15 Bicep curls. Rest 60-90sec b/t sets.

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets.
20 Plank position shoulder taps.
8 Sphinx push up.
10 Prone position Y’s + W’s.

Minimal equipment.
Strength.
3-4 sets.
A1. 8-10 Barbell Floor press. If using DB/KB complete 8-10/arm.
Rest 60sec.
A2. 8-10 Barbell Pendlay row. If using DB/KB complete 8-10/arm
Rest 60sec.

Conditioning.
12min Amrap.
25′ Shuttle run.
*2 Single arm Split jerk.
4 V up (Sub Tuck up/Ab mat sit up).
Add 25′ to shuttle run.
Add 2 reps to Split jerk.
Add 4 reps to V up each rd.
*If using barbell Alt legs each rep.

Finisher.
3 sets 12-15 Bicep curls. Rest 60-90sec b/t sets.

No equipment.
Strength
3 sets.
A1. Amrap-2 Elevator push up (2sec Pause @ 1/2 way on eccentic + 2sec pause @ 1/2 way on concentric).
Rest 60sec.
A2. 10-12 Rucksack Pendlay rows.
Rest 60sec

Conditioning.
12min Amrap.
25′ Shuttle run.
2 Rucksack Split jerk. Alt legs each rep.
4 V up (Sub Tuck up/Ab mat sit up).
Add 25′ to shuttle run.
Add 2 reps to Split jerk.
Add 4 reps to V up each rd.

Finisher.
3 sets 12-15 Rucksack Bicep curls. Rest 60-90sec b/t sets.