Workout: 28 March 2024

Gym Workout

Warm up: 3 rounds

1. 8 HSPUs (alternative: Pike-box hspu)
2. 16 Air Squats

Workout:

1. 4 sets of 4-6 Strict Press starting around 70% of max and working up if able, superset with 4 sets of 8 Narrow-stance Back Squats at moderate weight (~65% of max) (you should feel this in your quads)
2. Metabolic conditioning:
   Buy in:
   20 Pistol squats (alternating) (alternative: any of the pistol squat variations based on skill)
   
   Then:
   3 Rounds as fast as possible:
   – 12 Overhead squats at ~65% of max snatch
   – 10 Pull-ups (alternative: jumping pull-ups)
   – 8 Bulgarian split squats on each leg (use moderate weight DBs)
   – 6 HSPUs (alternative: Pike-box hspu)
   – 4 Squat Snatches with overhead squat weight above
   – 200 m row / run / 20 cals bike

At Home Workout

1. Work on handstands or handstand push-ups for ~10-14 mins (should accomplish at least 3-7 trials)
2. Buy in:
   – 20 Pistol squats (alternating) (alternative: any of the pistol squat variations based on skill)
   Then:
   5 Rounds as fast as possible of:
   – 50 Double-unders (or 100 single jump rope rotations)
   – 20 burpees
   – 10 HSPUs (alternative: Pike-box hspu, use a bench or table if no box)