Today's program for your training
10 x Disolations with stick
10 x Cat & cow
10 x Banded Pulldown
10 x Banded Goodmorning
10 x Scapula Pull ups
6 x BB Jefferson curls
A) Pull ups
5 sets of 5 reps pull ups
Rest 2 min between sets
b) Deadlift
5 sets of: 5-3-3-3-5 reps Deadlift
Rest 2-3 min between sets
Comment: Do some warm up sets and build up in weight when reps get fewer and drop in weight when reps increase. Use a weight with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
OPEN WORKOUT - 20.1 - For time
10 rounds for time of:
8 ground to overhead @29/43 kg (@65/95 lbs)
10 bar facing burpees
TC: 15
3 rounds of:
8-12 Strict leg raises / toes to bar
8-12 GHD Sit ups
8-12 GHD back extension
Rest as needed between rounds
Comment: Use a band if you are challenged with pull ups or do weighted pull ups if possible and use the same weight in all 5 sets.