Home Gym

Strength. Week 3.
A. Max effort Overhand grip (No hookgrip) Deadlift.
Build to tough single. Rest as neded.

B. Barbell hip thrusts (Shoulders on bench).
3 sets 10 reps (Pause 1sec at top).
Rest 60sec.
Increase weight from last week.

Conditioning.
21-15-9.
Chest to bar or Pull up.
Power Snatch 42.5/30kg.
No pull up bar, Sub with Pogo Burpee.

Home Workouts

Minimal equipment.
Gymnastics.
3 sets.
A1. Shspu (Use same rep # from your best set last week).
Rest 60-90sec.
A2. 8-10 Single arm Bent over row @ Tempo 2022.
Rest 60-90sec.
Shspu: Use same scaling as last week or if found easy move to next progression.

40-25-10
Goblet squat (Use DB/KB).
Lateral burpee over object.

No equipment.
Gymnastics.
3 sets.
A1. Shspu (Use same rep # from best set last week).
Rest 60-90sec.
A2. 12-15 Rucksack Bent over row @ Tempo 2022.
Rest 60-90sec.
Shspu: Use same scaling as last week or if found easy move to next progression.

Conditioning.
40-25-10
Squat jump.
Down/Up.