Wednesday, January 6, 2021

Home Made Program

1. Strength

HSPU / Push-Up Program

Push Ups / HSPU: 35 Negatives in as few sets as possible

then,

3 Max sets - Pull up or Bent over row

PU: 30s - 1Min Plank Hold

HSPU: Accumulate 60 Push ups between bent over row sets

2. Conditioning

8 Rounds

8 DB/KB Facing Burpees

20 KB Swings OR Hang Clean & Press

Rest 1:00 b/w rounds

3. Core

200 Russian Twists*

*Every time you stop Sit ups (1st stop 3 Sit ups, 2nd stop 6 Sit ups, etc +3/stop)

BUILT Program

1. Strength

5 Rounds for Quality:

3/side Turkish Get Ups (50/35)

6-12 Strict Pull Ups

2. Conditioning

E5MOM x 6 Rounds

500m Row

2 Clean & Jerks @ 70-80%