Today's program for your training
10 x Prone press & pull
30 sec Pigeon stretch (each leg)
5 x High pulls from hip (snatch grip)
5 x Muscle snatch
5 x Press behind the neck
5 x OH squats
5 x Behind neck press in squat stance
5 x Snatch balance
A) Snatch
E2MOM 10
1 x Power snatch + 1 x Hang squat snatch
Then with 110% of the weight
3 sets of: 3 x Snatch pull
Rest 1-2 min between sets
b) Back squat
6 sets of 4 reps Back squat
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 6 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
2-3 rounds
10-12 Handstand shoulder shrugs (wall facing)
8-12 Handstand step ups to a plate (wall facing)
3-5 Wall handstand slide away
Rest as needed
Comment: Wall handstand slide away = Lean away from the wall by allowing your shoulders to come over your hands. Now, remove your feet from the wall, if possible. There should be a straight line through the hands, shoulders and feet. Find balance here and walk a few steps, if possible.
Then use 10 min on the following exercises:
Handstand step ups to a plate (wall facing)
Handstand walk to wall
Handstand walk
Handstand walk obstacle course
Rest as needed
Comment: Handstand walk to wall = Kick up a few steps from the wall and do a handstand walk until you reach the wall. Try to go further away from the wall.
D-ball over rack @40/70 Intermediate: @70/100 RX: @100/150 lbs
Back squat @35/50 Intermediate: @45/65 RX: @55/80
*200 m run after each round
Rest 2 min
D-ball Squat clean
Shoulder to overhead @25/35 Intermediate: @35/50 RX: @40/60
*200 m run after each round
Comment: Use your Back squat height to the D-ball over rack
Comment: Do some warm up sets. Begin heavy and try to build more weight over the 5 sets.