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
4 sets of 6 reps Strict press
Rest as needed between sets
b) Deadlift
5 sets of 5 reps Deadlift w. reset
Rest as needed between sets
Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
c) WOD
2 rounds
AMRAP 4 | 2-4-6-8…
KB thruster @8/12 Intermediate: @12/16
Shuttle runs
Rest 2 min
AMRAP 4 | 5-10-15-20…
KB swings
V-ups
Rest 2 min
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).