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
Max reps of pull ups
b) Pause Deadlift
5 sets of 5 reps pause deadlift w. 2 sec below knees
Rest 2 min between sets
Comment: Pause for 2 sec just below knees. Do some warm up sets and then the 5 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more rep before failure).
2 Rounds for time
24/30 Cal Row
24/30 Cal Bike
24/30 Cal Ski erg
30 Air Squats
3 Rounds
10+10 x Bottom up KB press (10 on each side)
20+20 meter single arm 90 degree bottom up KB carry
Rest as needed
Comment: Do a few reps as a warm up and then do as many unbroken reps pull ups as possible. If you aren’t able to do at least 4 reps then use a band.