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
5 sets of 5 reps Strict Press
Rest 2 min between sets
b) Banded Deadlift & Box Jump
B1: Banded deadlifts
5 sets of 4 reps
B2: High box jump
5 sets of 6 reps
Rest 2-3 min between sets
Comment: For the deadlifts, 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). Go directly from Deadlift to Box jumps and then rest.
Try to go extra high on the box jumps.
c) WOD
AMRAP 13
6 Double DB Devils cluster @2x10/15 Intermediate: @2x12,5/17,5
10 Double DB Box Step overs
12/15 Cal ski erg
14 Wall Balls @14/20 lbs
Comment: Do some warm up sets and then the 5 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).