Today's program for your training
5 x BB jefferson curl
5 x BB Goodmornings
10 x Back rack Elbow rotations
5 x Deadlift
5 x Muscle clean from hip
5 x Power clean w. 3 sec pause in catch
5 x Front squat
5 x Strict press
5 x Power jerk w. 3 sec pause in dip and catch
A) Clean & Jerk
Build to a heavy 2 reps of Clean & Jerk
Rest as needed
Use 95-100 % of the weight
4 sets of 1 x Clean & Jerk
Rest as needed
b) Rope climb
For Quality
4 Rope Climbs (get as high up as possible)
Rest 30-60 sec between reps
For Time - 4 Rounds
1 Rope climbs (get as high up as possible)
10 Devils Press @12,5/17,5 Intermediate: @15/22,5
1 Rope climbs (get as high up as possible)
Rest 30 sec between rounds
c) WOD
AMRAP 15
20 Cal Echo Bike
20 Cal Ski
20 Cal Row
*Every 3 min do: 14 DB Snatch + 6 DB Facing burpees @10/15 Intermediate: @12,5/17,5
Comment: Start the AMRAP with DB snatch + burpees
d) Pump Work
40-30-20-10
Atomic sit ups/V-ups
*20 sec hollow hold between rounds
Comment: Build up over 5-7 sets until you have reached a heavy 2 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).
You decide how to do your Clean & Jerk (power, squat, split).