Today's program for your training
4 x Walkout with hip stretch
10 x Scapula pull ups
8 x Kip swings
5 x Clean deadlift
5 x Clean Pull
5 x Power clean
5 x Front squat
5 x Squat clean
A) Squat clean
Build to a heavy 2 reps of Squat Clean
Rest as needed
With 90-95% of the weight do
2 sets of 2 reps Squat Clean
Rest as needed
b) Pull ups
4 sets of 4 reps tempo pull ups (3 sec down)
Rest 1-2 min between sets
Comment: Use a band if you are challenged. Do a pull up and then lower yourself for 3 sec.
c) WOD
EMOM 20
1: 10 Burpee box jump over
2: 10-12 Ring rows + 10-12 V-ups
3: 12 DB Clusters @12,5/17,5 Intermediate: @15/22,5
4: 12-15/15-20 Cal Row
5: Rest
d) Pump work
Drop set
4 sets of Single arm DB Preacher curls (each arm)
Comment: Do 4 sets of curls. Begin with a heavy weight where you can do around 8 reps and do max reps. Then drop to a lighter weight and do max reps and then drop 2 more times with an even lighter weight. Afterward repeat on the other side.
Comment: Build up over 5-7 sets until you have reached a heavy 2 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).