Today's program for your training
10 x Cat & cow
30 sec x Shoulder bench stretch
30 sec x Downward dog
5 x Snatch deadlift
5 x Snatch pull
5 x Hip snatch
5 x OH squat
Rest 1-2 min between sets
4 sets of 8 reps TNG deadlift
Rest 1-2 min between sets.
Comment: TNG= touch and go. Let the barbell touch the ground and go immediately to the next lift. Do some warm up sets and then do the 4 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
When you are doing a kipping ring dip you are supposed to use the drive from your hip and legs.
When you are doing the lock out in your arms you are pulling your legs up against your chest and trying to take advantage of the weightlessness to push you up more easily. Therefore don’t do a kick down against the floor.
Watch this video and do:
5 x Fast knee raise
5 x Fast knee raise + jumping dip
5 x Jumping dip
2-5 x Swinging kipping dips
Do 3 swings before you do your kip
3-6 x Strict ring dips (with/without band) / attempts on kipping ring dips
Rest as needed
2-3 sets of: 10-20 sec at the top of the ring dip + 4 sec down to bottom position + 10-20 sec at the bottom of the ring dip
Rest 1 min between sets
Comment: Do both exercises and then rest. Use a band if necessary.
15 m front rack walking lunges
16 Knee raises/knees to elbows/T2B
8 Power cleans @2x10/15 RX: @2x15/22,5
15 m front rack walking lunges
16 Pull ups/Bar Muscle Up
8 Power cleans @2x10/15 RX: @2x15/22,5
Etc., alternating between toes to bar and bar muscle ups every 2 rounds.
Comment: The weight can be dropped between reps. Use blocks, plates or drop pads. The barbell must be at knee level. Build up in weight over the sets.