Today's program for your training
10 x Bottom of squat knee rotation
8 x Bear rolls
8 x Good Mornings with BB
8 x cal Assault bike
A) Back Squat
Build to a heavy 1 rep of Back squat
Rest as needed
Then
1 set of 3 reps Back squat at 80% of the weight
1 set of 4 reps Back squat at 70% of the weight
Rest 2-3 min between sets
b) Bench press + 1-arm DB row
B1: Bench press
4 sets of 8 reps
B2: 1-arm DB row
4 sets of 6+6 reps
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 1. RIR= Reps in reserve (performed with a weight where you can do 1 more rep before failure).
c) WOD
For time
5-10-5-10-5
(Banded) Pull ups OR Ring rows
10-8-6-4-2
Squat cleans
@25/35, @30/45, @35/50, @40/60, @45/65
Intermediate: @35/50, @40/60, @45/65, @50/70, @55/80
Comment: Alternate between 5 reps (banded) Pull ups and 10 reps Ring rows. The weight for Squat clean increases every round
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).