Today's program for your training
5+5 x Thoracic Rotation
10 x Dislocation (with a stick)
10 x Pull aparts
8 x Squat to stand
8 x Reverse lunges
5 x Snatch deadlift
5 x Muscle snatch from hang
5 x Press from neck with snatch grip
10 x Overhead squats
A) Snatch Complex
5 sets of: 1 x Snatch Pull + 1 x Hang squat Snatch
Rest 2 min between sets
b) Back squat
3 sets of 6 reps Back Squat
Rest as needed.
Comment: Do some warm up sets and then build up over the 3 sets to a heavy weight.
Then with the same weight
3 sets of 2 reps Back Squat with 4 sec pause in bottom on the first rep
Rest as needed
c) Toes to bar
EMOM 8
1: 45 sec Bike erg (moderate pace)
2: Max unbroken Leg raises/Toes to bar
Comment: Get your toes as close to the bar as possible.
d) WOD
AMRAP 15 | 4-8-12-16…
HR. push ups/HSPU
Leg behind pistol squats/Pistol Squats
2-4-6-8…
Shuttle runs
Man makers @2x10/15 Intermediate: @2x12,5/17,5
Comment: Do some warm up sets and then build up in weight over the 5 sets.