Today's program for your training
1: 40 sec Cat & cow
2: 40 sec Cossack squat
3: 40 sec Rocking push ups
10 x Single leg bodyweight Hip thrust (left leg)
10 x Single leg bodyweight Hip thrust (right leg)
10 x Pull aparts
10 x Scapula pull ups
A) Hang power snatch
Build to a heavy 1 rep of Hang power 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 the same weight. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
3 sets of 6 reps
3 sets of 10 reps
Rest 1 min between exercises
Comment: Do some warm up sets and then use the same weight for the 3 sets. RIR 1. RIR= Reps in reserve (performed with a weight where you can do 1 more rep before failure).
Until failure - EMOM
8 DB snatch @10/15 Intermediate: @12,5/17,5
3 Burpee box jump over
*add 1 Burpee box jump every minute
Start every minute by doing 8 DB snatch. Then the first minute do 3 reps of burpee box jump overs, the next minute 4 reps and so on until failure.
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).