Today's program for your training
5 x Walkouts
10 x Seated banded Hip abduction
30+30 sec Wall squat with twist
10 x Elbow rotations
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat
5 x Hang Muscle clean
5 x Squat cleans
A) Front Squat & Back Squat
4 sets of: 4 front squats + 4 back squats
Rest 2 min between sets
b) Clean & Jerk Complex
E2MOM 12
1 x Hang Power Clean + 1 x Jerk + 1 x Hang Power Clean + 1 x Jerk
Comment: Optional to do either Power Jerk or Split Jerk. Do some warm up sets and then build up in weight over the EMOM.
6 x 90 sec on/90 sec of
A:
6/8 Cal Assault Bike
5 Double DB Clusters @2x10/15 Intermediate: @2x12,5/20
ME Wall Balls @14/20 lbs
B:
6/8 Cal Assault Bike
5 HR. Push ups
ME Double DB Hang Clean & Jerk @2x10/15 Intermediate: @2x12,5/20
Comment: Alternate between A and B. 3 Times on each
Comment: Go straight from front squat to back squat. Do some warm up sets and use a RIR 2-3 on front squat. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).