Today's program for your training
1: Dislocations 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 Tempo snatch pull (3 sec from floor to hip)
5 x Muscle snatch
5 x Snatch balance
5 x Squat snatch
5 x OH squat
A) Squat Snatch
5 sets of 2 x Squat Snatch
Rest as needed.
b) Front Squat
5 sets of 3 reps Front Squat
Rest 2-3 min between sets
Comment: Do some warm up sets and then the 5 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
2 Rounds
4 x Jump to hollow
4 x Jump to hollow + kip swing
Rest as needed
3 rounds of:
2-6 kipping Leg raises / Toes to bar
4-8 Single leg kipping toes to bar
Rest as needed
1 min on/1 min off x 3 (for quality)
1-2-3-4... Kipping leg raises / Toes to bar
Comment: In the 1 min on, do at first 1 T2B, jump down and then 2 T2B, jump down and then 3 and continue until the 1 min or until you can't get anymore unbroken T2B. If you are challenged with T2B, then do kipping leg raises.
AMRAP 18
30 Knee raises/knees to elbows/Toes to bar
20 Double DB Devils Cleans @2x8/12,5 Intermediate: @2x10/15
30 KB snatch @8/12 Intermediate: @12/20
20 Double DB Front rack squats
*Every 2. min: 4 Shuttle runs (start with shuttle runs)
Comment: Do some warm up and then build up in weight over the 5 sets.