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) Power Snatch
E2MOM 12
2 x Low Hang Power Snatch + 1 x Power Snatch
b) DB Strict Press
4 sets of 8 reps 1 arm DB strict press
Rest 1-2 min between sets
Comment: 8 reps on each side. Do some warm up sets and do the 4 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
Max reps DB Devils press @12,5/17,5 Intermediate: @15/22,5
Rest 2 min
EMOM 4
6 DB facing burpees
Max reps wall balls @14/20 lbs
3 rounds
8-12 x Strict Toes to bar
12 x GHD Back Extension
30-40 Sec. Hollow Hold
Rest as needed
Comment: Try to flex your spine in back extension
Comment: Low Hang = Below knees. Do some warm up sets and then build up in weight over the sets. Focus on good technique rather than heavy weight.