3×8 press, 3×5 push press, 3×3 push jerk
Shoulder work to prep for the upcoming push jerk percentages in the next strength cycle. This is also a good time to become more comfortable with the push jerk if you have not done them all that often, or a chance to do them for the first time if you are new to CF13S. Aim to increase weight as you jump to the next movement, but keep in mind to focus on technique and not strength.
12 front rack lunges (115/85)
9 goblet squats (53/35)
Top 5 Exercises To Do In A Pinch
We all have schedules. We are all busy. That is no excuse to not workout and take care of your health. I definitely respect the fact that many are pressed for time. The good news is there are some really effective exercises that can be done very quickly…and are incredibly effective. Take a look at this list of five…
Burpees: These work a lot of upper and lower body muscles at the same time as well as sending your heart rate through the roof. This is one of the best individual exercises on the planet. We do a lot of these for a reason!
Thrusters: Thrusters are a compound movement, like the burpee, meaning they work multiple muscle groups with each rep … which is why they are so bloody tiring, and why they get your heart rate up in a hurry. If you don’t have a barbell, try doing them with dumbbells or kettlebells.
Sprints: These can be done by running, swimming, or any cardio machine. The idea it to go all out for a short period of time followed a rest period just long enough to recover for the next sprint.
Push-ups: Push-ups are the king of upper body exercises as they work almost every muscle in the upper body. It is an oldie but a goodie and should be mixed into an at-home routine whenever possible.
Squats: These can be performed with or without weight. Just as push-ups are the king of upper body movements, squats are the same for the lower body. They work almost every single muscle in the lower body and should be a mainstay in your workouts.
If you are pressed for time and need a quick workout consider combining 2, 3, 4, or even 5 of these exercises into one circuit style workout. You will end up working almost every muscle in the body and elevate your heart rate very quickly.