Push press progression

Push press 5-6 x 4

On the minute bodybuilding

15min otm
– 10-15 ghd sit-ups / weighted sit-ups
– 6-8 weighted dips
– 10-12 banded face pulls

Hetken askel on kevyt

5 rounds (pick weight)
– 30m double db walking lunge
– 15 burpee
– 15 double db clean and jerk
– rest 3min between rounds

adv:

5 rounds (pick weight)
– 15m single db overhead walking lunge L
– 15m singne db overhead walking lunge R
– 15 burpee over db
– 15 cal xebex/ row
– rest 3min between rounds

Cleans

Clean 6-8 x 3

Imperium Extra Core Workout I

2 rounds of
– 15 v-ups
– 15 straddle ups
– 15 hollow rocks
– 10 candlestick to L-sit
– 10 candlestick to straddle hold
– 15 seated straddle leg lift
– 15 seated leg lift

Rest as needed between movements

For quality

3 rounds for qualitt
8+8 DB rows
20 medball russian twists
20m + 20m heavy suitcase carry

Rest day

Rest day: Recovery work and mobility

Conditioning

start a running clock for 30min

21-15-9

0:00 – 10:00
– deadlift 100/70kg
– wall ball

10:00 – 20:00
– shoulder to overhead 50/35kg
– back squat

20:00 – 30:00
– box over burpee
– cal row