Today's program for your training
1: Disolations with stick
2: 30+30 sec Wall squat with twist
3: Banded full T hip opener (left leg)
4: Banded full T hip opener (right leg)
5 x Snatch deadlift
5 x Muscle snatch from hang
5 x Press from neck with snatch grip
10 x Overhead squats
A) Squat snatch
5 sets of 2 x Squat snatch
Rest as needed
b) Strict press & Push press
E2MOM 10
2 x Strict press + 4 x Push press
Comment: Do some warm up sets and then use the same weight in the 5 sets. RIR 2 in Strict press. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
Every 90 sec until failure
Start with 8/11 cal Row. Continue increasing with 1 cal every 90 sec until failure.
Double DB Biceps curl - drop set
Do 3 sets of Biceps curls. Begin with a heavy weight and do max reps. Then drop to a lighter weight and do max reps and then once more with an even lighter one.
Comment: Build up over the first 3 sets and then use the same weight for the last 2 sets.