Workout: 03 January 2024

Gym Workout

Warm up:

1. 25 Target jump burpees

Workout:

1. Strict press 3 sets of 10 at 60-65% of max, superset with 3 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. Heavy Single-arm DB / KB rows 3 sets of 10 – 12 each arm superset with 3 sets of 15 Dips (recommend adding weight if movement is too easy)
3. 4 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)