AT HOME WARM UP:
50 Jumping Jack’s (All angles)
20 Lunges (All directions)
10 Toe touches/walk outs (Change feet width)

Double arm Lat stretch + all 4s rounding
X 5 total
Open book x 5ea with object under knee
Floor chest stretch x 5ea
Push up and Oh hand walks + Elbow 2 Instep x4 total (2 each type)
Wall slides til burn
Clap push Ups x 1-2 (Explode!)

AT HYDRO:
Push Jerk or Split Jerk 1RM

Work up to your best single for the day even if that doesn’t mean a new PR…

Follow this progression to build up and go by feel as always:
50% x3-4, 65% x2-3, 75% x1-2, 85% x1, 85% plus for 1, 85% plus for 1, 85% plus for 1

Take 20 mins to work up…

AT HOME: Equipment or None
Work sets of 5 reps on a Push Press trying to drive each rep as quickly as you can for 3-5 sets…

Med Ball throws for max height for sets of 3-5 reps for 3-5 sets…

Clap push ups on feet or knees for 3-5 reps for 3-5 sets…

The emphasis here is on power and/or height for each rep for all sets…

WORKOUT…

AT HYDRO:
Pick a set up that allows completion of this workout in exactly 7 to 8 minutes of the 8 minute cap for this one so adjust loading and reps accordingly…

50 Med Ball Slams (20-25/30-40#)
100 Air Squats
(8:00 cap)

Upscale to 60/120 if you think you’ll finish the 50/100 too quickly or scale down to 40/80 if you can’t finish the 50/100 in under 8:00…

You can also adjust you Med ball weight up for down depending on the reps you pick to fall within the 7-8:00 time goal…

AT HOME:
Use a med ball, plate, do DB snatches with a lighter weight, lighter weight double dumbbell Snatches (DBs inside knees), KB “slams” or stuffed backpack, jugs, etc…

Can still adjust the reps up accordingly based on the weight of the object you use and your ability to squat quickly throughout a larger set of Air Squats…

Justin VanBeek

Written by: Justin VanBeek

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