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) Snatch complex
5 sets of: 1 x Hip Squat snatch + 2 x Squat snatch
Rest as needed.
4 sets of 6 reps (each leg) Back rack Front foot elevated Split squat
Rest as needed
Comment: Do some warm up sets and then use the same weight in all 4 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
3 rounds of:
5 x Kip swings
5 x Knees to elbows
5 x Knees to elbow + kick + fast return
Rest as needed
Comment: Knees to elbow + kick + fast return= When your knees come to your elbows then try to kick up to the bar. Return quickly to your arch.
Don’t focus too much on getting your feet touching the bar. Focus on the rhythm.
3 rounds of:
MAX reps unbroken Leg raises/Toes to bar
Rest 1-2 min between rounds
Comment: Focus is to do as many unbroken Leg raises/Toes to bar as possible. Try to get your feet as close to the bar as possible. Keep going until you lose the rhythm.
AMRAP 3
12 Double KB deadlift @2x8/16 Intermediate: @2x12/20
12 Toes to bar
Rest 1 min
AMRAP 3
25 Single under/Double unders
10 Double KB Shoulder to overhead
Rest 2 min and repeat
Comment: Do some warm up sets and then build up in weight over the sets.