Today's program for your training
5 x BB jefferson curl
5 x BB Good Mornings
10 x Back rack Elbow rotations
5 x Deadlift
5 x Muscle clean from hip
5 x Power clean
5 x Front squat
5 x Strict press
5 x Push press
A) Clean & Jerk complex
E2MOM 10
1 x Power Clean + 1 x Push press + 2 x Power Jerk
Use this weight in the next EMOM.
EMOM 6
1 x Power Clean + 1 x Power Jerk
b) Deadlift
5 sets of 5 reps deadlift
Rest 2 min between sets
Comment: Do some warm up sets and then do the 5 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
E2MOM 8
15/20 cal standing bike
ME Double DB Devils press, @2x10/15 Intermediate: @2x15/22,5
Rest 2 min
EMOM 6
6 DB facing burpees
ME Wall balls @14/20 lbs
Rest 2 min
EMOM 4
12 Lunges w. wall ball @14/20 lbs
ME Cal Standing bike
Comment: Do some warm up sets and then build up in weight over the EMOM.