Today's program for your training
10 x Shoulder rotations/dislocations
10 x Goodmornings
10 x Hip swings
10 x Changing elbow lift with barbell in front rack
5 x Deadlift
5 x Muscle clean (barbell close to the body)
5 x Front squats
5 x Shoulderpress
1 x squat clean + 1 x hang squat clean
5-10 strict leg raises/strict T2B
10-20 sec hollow hold
10-20 sec arch hold
5-10 T2B (feet as close to the bare as possible)
Comment: Perform as many unbroken reps as possible.
10 Front shoulder raises
10 Ring rows
10 Banded pull apart
Perform one whole round, and the rest 1 min.
75 Single unders/50 double unders
14 KB snatch @12/16 Intermediate: @16/24 RX: @20/32
24 Wallballs @14/20 lbs
24 Russian twist with wallball @14/20 lbs
14 DB step ups @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
14 DB clean & jerk @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
Comment: Increase weight over the sets.