Poser
WKR
Saw this today and thought it looked very relevant. I may give this a try.
https://breakingmuscle.com/strength...r-horsepower-an-interval-weight-training-plan
the meat:
4-Week Interval Weight Training Program
Try this IWT once a week for four weeks before taking a break:
First round:
Power clean x 8–12 reps
Row 2 minutes
Rest 2 minutes
Repeat for three rounds. Rest 5 minutes before the second round.
Second round:
Back squat x 8–12 reps
Airdyne 2 minutes
Rest 2 minutes
Repeat for three rounds. Rest five minutes before the third round.
Third round:
Mountain climbers x 10
Push-ups x 10
Burpees x 10
Squats x 10
Box jumps x 10 (jump up and step down)
Rest one minute
Repeat for five rounds.
Burpees or double unders could be substituted for the Airdyne.
weight suggestion is ~70% of your 3 rep max
https://breakingmuscle.com/strength...r-horsepower-an-interval-weight-training-plan
the meat:
4-Week Interval Weight Training Program
Try this IWT once a week for four weeks before taking a break:
First round:
Power clean x 8–12 reps
Row 2 minutes
Rest 2 minutes
Repeat for three rounds. Rest 5 minutes before the second round.
Second round:
Back squat x 8–12 reps
Airdyne 2 minutes
Rest 2 minutes
Repeat for three rounds. Rest five minutes before the third round.
Third round:
Mountain climbers x 10
Push-ups x 10
Burpees x 10
Squats x 10
Box jumps x 10 (jump up and step down)
Rest one minute
Repeat for five rounds.
Burpees or double unders could be substituted for the Airdyne.
weight suggestion is ~70% of your 3 rep max