Workout: 02 February 2024

Gym Workout

Warm up:
3 rounds
-15 Burpees
-10 V-ups
-5 Strict pull ups

Workout:

1. Strict press 5 sets of 3 starting at 70% of max and increasing if able, superset with 5 sets of 10 Chin-ups (hands toward you) (add weight if you can, if you cannot chin-up, perform jumping chin-ups with a 1 second pause)
2. 3 rounds, metabolic (quickly, but maintaining form)
   6 slow Pull-ups (hands away from you) (alternative: Jumping pull-ups)
   8 Moderate-heavy weight Hammer curls (each arm)
   10 light weight Hang barbell power snatches (recommend around 60% of your snatch max)

At Home Workout

1. 3 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them)
2. 4 rounds: as fast as you can
   50 Supermans
   25 Target jump burpees
   15 Clapping push ups
   10 Chin-ups (hands toward you) (if you cannot chin-up, perform jumping chin-ups with a 1 second pause)