Today's program for your training
8 x Squat to stand
8 x Scapula push ups
5 x Push ups in different positions (start wide and go into a close position)
10 x Lunges
8 x Ring rows
5 x Shoulder extension crab position
20 sec. External shoulder rotation on each side
A) Bench Press
4 sets of 12 reps alternating DB Bench Press
Rest 1-2 min between sets
Then with the same weight
1 set of MAX reps DB Bench Press (NOT alternating)
b) Deadlift
4 sets of 10 reps Deadlift
Rest 2 min between sets
It's almost time for Open again. That is why we are now starting preparation and will include old Open workouts in the program in the coming weeks.
OPEN 22.1 - AMRAP 15
3 wall walks
12 dumbbell snatch @15/22,5
15 box jump overs 20/24 inch
Comment: Do some warm up sets and then use the same weight in all 4 sets. RIR 3-4. RIR= Reps in reserve (performed with a weight where you can do 3-4 more reps before failure).