Home Gym

Strength. Week 5.
Bench press. 4 @ 75%. 2 sets 4 @ 80%. 4 @ 80-85%.
Rest as needed b/t sets.

Conditioning.
Power ‘Elizabeth’.
21-15-9
Power clean 62.5/40kg.
Ring dip. Sub DB push up or Hand release push up if no rings.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
10 reps of each Y’s, T’s, W’s.
5/arm 1/2 Kneeling press.
30sec Handstand hold.

Minimal equipment.
Strength.
10min omem.
2 Push press + 1 Power jerk + 1 Split jerk (Moderate weight). If using DB/KB alternate arms each rd.

Conditioning.
15min Amrap.
6 Jump switch lunges.
12 Hand release push up.
20 Crossbody SL V up.

No equipment.
Strength.
10min omem. Rucksack stoh complex.
2 Push press + 1 Power jerk + 1 Split jerk.

Conditioning.
15min Amrap.
6 Jump switch lunges.
12 Hand release push up.
20 Crossbody SL V up.