Today's program for your training
15 + 15 sec lunge and side body stretch
5+5 x Hip adductor rocks
4 x Walkouts with toe tap
10 x Prone press & pull
8+8 x Single leg deadlift
6 x Muscle clean
6 x Thrusters
A) Clean Complex
E2MOM 12
2 x Hang Power Clean + 1 Hang Squat Clean
B) Tempo Deadlift
5 sets of 4 reps tempo deadlift (4 sec down)
Rest 2 min between sets
Comment: Go up explosive and 4 sec down. 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 rep before failure).
Rest 1-2 min between sets
Comment: Use plates and ab-mats so it enables you to do at least 5 reps.
Rest 1-2 min between sets
Comment: It’s only the way down. Kick up and go 5 sec down to the ab-mat and then kick up again to the next rep. If possible make it a bit more deficit than the last part.
3 km row
Comment: Remember your time, it will appear again on the program.
Comment: Do some warm up sets and build up in weight over the EMOM.