Today's program for your training
10 x Dislocation (with a stick)
10 x Scapula push ups
5 x Push ups in different positions (start wide and go into a close position)
10 x Mountain climber with rotation
5 x Jefferson curl (empty barbell)
10 x Strict press (empty barbell)
A) Strict press
Build to a heavy 1 rep of Strict Press
Rest as needed
Use 90-95 % of the weight
3 sets of: 1 x Strict Press + 3-5 x Push Press
Rest 1-2 min between sets
b) Romanian Deadlift
4 sets of 6 reps Romanian deadlift
Rest 1-2 min between sets
Comment: Do some warm up sets and then do the 4 sets with the same weight.
RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
6 x 2 min on/1 min off
A:
Max Cal Run (if you don’t have an air runner then bike erg)
B:
2 Wall walks
5 Line facing Burpees
Max Cal Echo Bike
Score = Max cal
Alternate between A and B. 3 times on each.
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).