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) Power Jerk
Build to a heavy 1 rep of Power jerk
Rest as needed
Then use 65 % of the weight
2 sets of max reps unbroken touch and go power jerks.
Rest as needed
b) Deadlift
6 sets of: 5-5-5-3-3-3 deadlift
Rest 2-3 min between sets
Comment: Add more weight when the reps get fewer. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
3 Rounds
15 Double DB Push press 2x10/15 Intermediate: @2x15/22,5
15 Double DB (one on shoulder and one overhead) reverse lunges
400 meter run
Rest 2 min
4 Rounds
10 Burpees over DB
12 Alt. DB Snatch @12,5/17,5 Intermediate: @15/22,5
15 meter Farmer walk @2x16/24 Intermediate: @2x24/32
TC: 25
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).