Today's program for your training
10 x Front rack elbow lift
5 x Strict press
5 x Push press
5 x Front squat
1-2 min rest between sets
Rest as needed
5 sets of 5 reps front squat
1-2 min rest between sets
Comment: Do some warm up sets before and then use the same weight for all 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
5 x 3 Kip swings + 1 kipping pull up
4 x 1-3 Kipping pull up with pause (2 sec at the top)
Rest as needed
Comment: Try to do the 3 kip swings + 1 pull up without jumping down between. Remember to push yourself actively back into a hollow.
Then
5-10 Kipping pull ups
Comment: Use a band if you are challenged
5 x 3 +1 Banded pulls into transition (low bar)(3 x pulls + 1 x transition)
5 x l
ow bar muscle up
5 x Assisted low bar glide kip muscle up
Rest as needed
Then
2-4 Bar muscle ups
Comment: Use a band if you are challenged. Choose only the bar muscle up drills if you master the pull up.
12 Double DB hang power clean & jerk @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25
9 Double DB burpee deadlift
15/20 Cal Assault bike
Comment: Start every 4 min.
Comment: Do some warm up sets before and then use the same weight for all 4 sets. RIR 2 on strict press. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).