Today's program for your training
10 x Shoulder rotations/dislocations
10 x Goodmornings
10 x Hip swings
10 x Changing elbow lift with barbell in front rack
5 x Deadlift
5 x Muscle clean (barbell close to the body)
5 x Front squats
5 x Shoulderpress
Rest as needed.
5-10 x Kip swings
5-10 x K2E
5-10 x T2B (get your feet as close to the bar as possible)
Comment: Perform as many unbroken reps as possible. If you can, perform the three excercises without rest.
ME Push ups (choose the variation (knees/toes/with weight) where you can do between 10-20 reps).
ME Biceps curls (find a weight where you can do between 10-20 reps in the first round).
1 min rest between rounds.
Comment: ME = max effort. Go directly from pushups to biceps curls and then rest.
2-4-6-8-10…
Knee raises/knees to elbows/T2B
Box jumps
DB Thrusters @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5
Comment: Build up in weight over the sets.