A) Option1-
4x 5 Tempo back squats
Option2-
4 sets/super set:
Up to 60 sec wall sit (weighted if able)
5 Broad jumps
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B) Every 2mins/x5 rounds:
15 Air squats
5 Deadlifts
4 Hang clean + jerks
3 Front squats
2 Shoulder to overhead
1 Thruster
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C) 3 sets/super set:
10-12 Bicep curls
10-12 Overhead tricep extn
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Notes:
Part A – Dependant on what equipment you have.
For the tempo back squats, take a good 4-5 sec on way down for each rep but normal speed on way up.
For the wall sit if you are able to sit there for the full 60 sec, look at adding a little extra weight and hold it under your chin like a goblet.
For the broad jumps, be as explosive as you possibly can with each rep, re-set yourself after each rep.
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Part B – For this piece you have a few options. 1st will be to build to a heavy complex over the 5 rounds using a bb.
2nd will be to do the 5 rounds at 1 challenging throughout.
3rd will be if you are using a kb or db, go for the 15 squats then the entire complex on left arm followed by the entire complex on the right arm.
If this is too light for you then add an extra rep on to each movement
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Part C – A little pump session to wrap up the day.
Overhead tricep extn. (can also do single arm with these too) – skip to about 30 sec in….. and you don’t need to watch the full thing…..yawn….
