Today's program for your training
12 x Banded Good mornings
12 x Banded Pull aparts
12 x Banded Thrusters
5 x Clean deadlift
5 x Muscle clean
5 x Front squat
5 x Tempo power clean (3 sec to hips)
5 x Squat clean
5 x Strict press
6 sets of: 1 x Squat Clean + 2 x Low Hang Cleans (below knees)
Rest as needed
B) Strict press + Push Press
4 sets of: 3 reps Strict press + 4 reps Push press
Rest as needed
Comment: Do some warm up sets and then the 4 sets with the same weight. RIR 2 on strict press. RIR= Reps in reserve (performed with a weight where you can do 2 more rep before failure).
AMRAP 13 - 3-6-9-12-15…..
DB Bench Press @2x10/15 Intermediate: @2x15/22,5
Double DB Squat Cleans
Wall balls 14/20 lbs
*60 Single unders/Double unders after each round
6 x 30 sec on/30 sec off
Heavy Sled push
Comment: If your gym doesnt have a sled, then do heavy farmer walk instead.
Comment: Do some warm up sets. Build up in weight in the first 3 sets and use the same weight in the last 3 sets.