Today's program for your training
10 x Goodmornings to squat (with a stick)
10 x Squatting internal rotation
10 x pull aparts
10 x Monster walk (forward)
10 x Monster walk (backwards)
Rest as needed
Rest 1 min between sets.
4 sets of 4 reps chin ups. The last rep hold 4 sec at the top of the chin up and go 4 sec down.
Rest 1-2 min between sets
Comment: Do either banded chin ups, body weight chin ups or add extra weight if you are not challenged.
c) WOD - Open 19.1
AMRAP 15
19 wall balls @10/14 lbs RX: @14/20 lbs
19 cal row
3 rounds
8 x Ring rows with rotation
8 x Banded rows with hold
8 x Banded pull down with hold
Rest as needed.
Comment:
Banded rows with hold = hold for 2 sec when you pull the band to your chest.
Banded pull down with hold = hold for 2 sec when you pull the band down.
Comment: Build up over 4-6 sets until you have reached a heavy 5 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).