Today's program for your training
8 x Scorpion
10 x Reverse Scorpion
4 x Walkout with hip stretch
4 x Jefferson curl w. rotation
10 x Elbow rotations
6 x Muscle clean
8 x Good morning
6 x Thrusters
A) Clean
5 sets of: 2 x Clean pull + 1 x Power clean + 1 x Squat clean
Rest as needed
With 90 % of the weight
AMRAP 1
Power clean
b) Back squat
3 sets of 12 reps Back squat
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight in all 3 sets. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
6 rounds
1 round of Cindy (5 Ring rows/Pull ups, 10 Push ups, 15 Air squats)
1200/1500 m Bike erg
TC: 24 min
Double DB Biceps curl - drop set
Do 4 sets of Biceps curls. Begin with a heavy weight and do max reps. Then drop to a lighter weight and do max reps, then once more with an even lighter one and then last set with an even lighter one.
Comment: Do some warm up sets and then build up in weight over the 5 sets.