Today's program for your training
2 rounds:
10 x Dislocations with a stick
6 x Pike push ups (on floor)
5+5 x Hip adductor rocks
3 x Walkout with 4 x shoulder taps
10-12 x Scapula Pull ups
Two versions depending on level
Version 1: 2-3 Rounds
5 x Kick ups (against wall)
3-5 Negative handstand push ups (3 sec down)
3-5 Kipping handstand push ups
Rest as needed between rounds
Version 2 (RX): 2-3 Rounds
5 x Kick ups to parallettes (against wall)
3-5 x Negative (go only down) HSPU on parallettes (4 sec down)
3-5 x Kipping handstand push ups on parallettes
Rest as needed between rounds
Comment: Use ab-mats so it enables you to complete the drills.
B) Gorilla row & Banded straight arm pull down
For time
200 m run
16 Snatch @25/40 Intermediate: @35/50 RX: @40/60
200 m run
12 Snatch
200 m run
8 Snatch
200 m run
4 Snatch
200 m run
Rest 3 min
200/300 m row
16 Clean @25/40 Intermediate: @35/50 RX: @40/60
200/300 m row
12 Clean
200/300 m row
8 Clean
200/300 m row
4 Clean
200/300 m row
TC: 27
Comment: Kick ups: Try to do the kick ups against the wall as lightly as possible.
Negative HSPU: Kick up against wall and go 3 sec down.
Kipping handstand push ups: Build up with plates and ab-mats so it is possible for you to do 3-5 reps. Try to challenge yourself with the amount of ab-mats/plates (less=more difficult). If you are challenged then give it a try.