Today's program for your training
30 sec Pigeon stretch (each leg)
5+5 Single leg glute bridge
10 x Scapula pull ups
6-8 x Kip swings
4 x Walkouts with toe tap
6 x Ring rows
A) Pull ups
Do 1 pull up either without any band if possible or add as much weight as possible
Rest as needed
Then do 3 sets of 6 reps pull ups
Rest as needed
Comment: Do banded pull ups if necessary.
b) Front squat
6 sets of: 8-6-4-2-2-2 reps front squat
Rest 2 min between sets
Comment: Do some warm up sets and then add more weight when the reps get fewer. Try to use a weight for all sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
4 x AMRAP 4
AMRAP 4
10 DB Clean & jerks @12,5/17,5 Intermediate: @15/22,5
4 Shuttle runs
10 Box jumps
Rest 2 min
AMRAP 4
12 Situps
9 KB swings @16/24 Intermediate: @24/32
12 Push ups
Rest 2 min and repeat
Comment: Alternate between the two AMRAPS and do each two times. Only 4 min so go hard.
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).