Combined with my heavier training at ppops with different lifts (incline, SSB, snatch grip dl, seated press, barbell row) with 50% and 350 methods.
And conditioning with my jump rope and doing sled drags and lunges.
Look into mountain dog style training to add stuff as well
Monday lower body ppops: wenning warmup
SSB squat: over warmup x1, 50%sets 8-12 reps
Heels elevated SSB squat: widowmaker method slow eccentric
Romanian snatch grip DL: 3 sets rest pause method slow eccentric aim for 20 reps
100 reps landmine hacksquat as few sets as possible
Tuesday: upper body at home: (chest, back, arms)
Incline twist press: 2-4x45 seconds
Machine press: 2-4x45 seconds
+ Decline stretch pushup
Incline row: 2-4x45 seconds lats + 2-4x45s UB
Incline Cobra lat pull: 2-4x1:00
Meadows shrugs: 2-4x45s
Cross body hammer curl + rope pushdowns 2-4x45 seconds
Incline db curl + banded dips 2-4x45 seconds
Cheat curl + overhead cable extension 1 set amrap slow eccentric
Wednesday/saturday(whenever you have time: jump rope/sled work + farmers.carry/sandbag carry, neck, forearms
Thursday: upper body at ppops: Wenning warmup
Incline fat grip bench press: over warmup x1, 50%sets 8-12 reps.
Weighted dips 350 method
Barbell row: 3 sets aiming for 30 reps
1 arm DB row: 100 reps each side as few sets as possible.
Friday: lower body at home:(shoulders, legs, core)
glute bridge hold: 2-4x1minute
Seated leg curl + Heel elevated smith machine lunge/lunge twist (Meadows): 2-4x1minute
DB RDL + Smith machine hack style squat: 2-4x45seconds
Adductor plank: 2-4x30 seconds
Rear delt flyes 2-4x1minute
Y raises 2-4x1 minute
Heavy lateral swings: 2-4x1minute
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