Week 4 Training 3

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Warm up

2 rounds of:

10 x Disolations with stick
10 x Kneeling circles on wall (each side)
30 sec x Wall squat w. twist (each side)

2 rounds with empty barbell:

6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell)
6 x Snatch balance
6 x Squat snatch

A) Pull ups

Find your max reps of Pull ups

Comment: If you’re not able to do at least 3 reps Strict Pull ups unbroken, then use a light band and do max reps.

Then

3 sets of 4 negative Pull ups (5 sec down)

Rest as needed

Comment: Jump up with your chin over the bar and then lower yourself down for 5 sec.

b) Deadlift w. reset

8 sets of 2 reps Deadlift w. reset

Rest 2-3 min between sets

Comment: Do some warm up sets and then use the same weight for the 8 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure). Reset = Bring the barbell to a complete stop between reps and regain your tension.

c) WOD

EMOM 16

1: 12 Leg raises/Toes to bar
2: 8 Thrusters @30/45 Intermediate: @35/50
3: 12/15 cal Row
4: Rest

d) Accessory

3 rounds

8+8 Windmills
40-60 sec Ring plank hold

Rest 1 min between rounds