Today's program for your training
10 x Dislocations
10 x Sotts press
10 x Overhead squat
5 x Snatch deadlift
5 x Snatch pull
5 x Hip Power snatch
5 x Overhead squat
3 sets of: 2 x Snatch Pull + 2 x Power Snatch + 2 x Snatch balance + 2 x overhead squat
Rest as needed
Then
3 sets of: 1 x Snatch Pull + 2 x Power Snatch + 1 x Snatch balance + 2 x overhead squat
Rest as needed
Comment: Build up in weight over the sets.
Then
3 sets of: 1 x Snatch Pull + 1 x Power Snatch + 1 x Snatch balance + 1 x overhead squat
Rest as needed
Comment: Build up in weight over the sets.
B) Rope Climb
2 rounds
4 x Sitting foot lock to hanging position
3 x Vertical jumps + foot lock
4-8 x Rope hanging knees to elbow
10-20 sec rope hang
1-3 x Rope Climbs (get as high as possible) and focus on Decent
Rest as needed
Comment: Sitting foot lock to hanging position = lock your feets around the rope and stand up in the rope.
Vertical jump = Jump straight up and catch the rope as high as possible. Do a foot lock as close to your hands as possible.
Descent = Go a little bit up in the rope and focus to go down properly. Either go down with the J-hook where you slightly loosen the grip or do a S-hook/wrap around your leg.
AMRAP 12
14 Double KB deadlift, @2x12/16 Intermediate: @2x16/24
12 Double KB Russian swings
10 Double KB Cleans
8 Double KB Front squats
6 Double KB Push press
4 Double KB Snatch
* EMOM: 7 Atomic sit ups/V-ups (start with sit ups/v-ups )
Comment: Build up in weight over the sets.