Today's program for your training
12 x Banded Good mornings
12 x Banded Pull aparts
12 x Banded Thrusters
5 x Clean deadlift
5 x Muscle clean
5 x Front squat
5 x Tempo power clean (3 sec to hips)
5 x Squat clean
5 x Strict press
5 sets of: 2 x TNG Power clean + 1 x Jerk + 1 x Split Jerk
Rest 2 min between sets
B) Front squat
4 sets of 4 reps Tempo Front squat (4 sec down)
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for all 5 sets. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
EMOM 12
1: 14 D-ball squats @50/70 Intermediate: @70/100 lbs
2: 9/13 cal ski erg
3: ME Burpee over D-ball
4: Rest
Comment: Score= total reps of Burpee over D-ball
3 rounds
10 x Single arm DB Preacher curls (each arm)
12 x Skull crusher
Rest 90 sec between rounds
Comment: Do some warm up sets and then build up in the first 3 sets and then use the same weight in the last 2 sets. Focus on good technique rather than heavy weight