Monday, December 21, 2020

Home Made Program

1. Strength

HSPU / Push- Up Program

Push Ups - Level 1: 30 Reps in as few sets as possible

OR

Push Ups - Level 2: 10 Rounds x 10 Reps - complete with as little rest as possible

OR

HSPU: 20 Reps in as few sets as possible

All ‘Levels’ Rest 3 Mins, then,

3 Rounds:

30s Plank

30s Right Plank

30s Left Plank

2. Conditioning

150 KB Swings OR DB Hang Clean & Press*

*Perform 16 Jumping Lunges EMOM, starting at 0:00

3. Mobility

Accumulate 3 Mins in OH Squat Hold*

*Use dowel/broom stick/hockey stick/band, etc.

In as little time as possible

BUILT Programming:

Week 1 - Open Test

From 0:00 - 18:00

AMRAP 18

4 Chest to Bar Pull Ups

6 Thrusters

8 Box Jump ATWOs* (24/20)

*ATWO = All-the-way-over

Then, from 18:00-33:00

Find 1RM Squat Clean & Split Jerk