Workout: 19 September 2024

Gym Workout:

Warm up: 2 rounds of:
– 10 Pull-ups (alternative: jumping pull-ups, pause 1 sec at the top)
– 5 HSPUs (alternative: Pike-box hspu)
– 10 Push-ups
– 15 Overhead squats (with just the empty bar)

Workout:

1. Build to a max Snatch
2. Then perform 5 rounds of 3 snatches starting at 65% of 1 rep max, increasing as able, superset with 5 sets of 10 Goblet squats (use a heavy weight KB / DB, try for unbroken)
3. Heavy Barbell hip thrusters 3 sets of 12, at 65% max deadlift weight, pause and squeeze glutes at the top of each, superset with 14 Pistol squats (alternating legs, 7 each leg) (alternative: any of the pistol squat variations based on skill)
4. Metabolic: (1 round, as fast as possible, finish all of the exercise before moving to the next)
   – 60 Box jumps (stand all the way up at the top before coming back down)
   – 45 GHD sit-ups (alternative: toes to bar or hanging knee raises)
   – 30 Box facing burpee box jump overs
   – 15 Overhead squats at 85% of 1 rep snatch max from (1)

At Home Workout

1. 3 rounds:
   – 5 Pull-ups (alternative: jumping pull-ups, pause 1 sec at the top) + 10 Push-ups + 15 Air squats + 20 Sit-ups
2. 1 round (as fast as possible, finish all of the exercise before moving to the next)
   – 30 Push-ups
   – 60 Box jumps / up to a chair / table (stand all the way up before coming back down)
   – 30 DB walking lunges (or if no DBs can use an odd object)
   – 15 Muscle-ups as fast as possible (alternative: jumping bar muscle-up, breaking down the muscle-up, can also do pull-ups or jumping pull-ups)
   – 30 DB walking lunges (or if no DBs can use an odd object)
   – 60 Box jumps / up to a chair / table (stand all the way up before coming back down)
   – 30 Push-ups