Today's program for your training
5 x Walkouts
10 x Seated banded Hip abduction
10 x Scapula pull ups
10 x Elbow rotations
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat
A) Front squat
Build to a heavy 3 rep of Front squat
Rest as needed
With this weight do
4 sets of: 1 rep Front squat + 16 reps wall balls @14/20 lbs
No rest between the two exercises and rest 2-3 min between sets
5 sets of 5 reps row
Rest 2 min between sets
Comment: 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).
20 Push ups
20 DB Step overs @2x12,5/17,5 Intermediate: @2x15/22,5
20 Box jumps
Rest 2 min
6 Power snatch @20/30 Intermediate: @25/35
6 Bar facing burpees
6 Thrusters
Rest 2 min
16 Knee raises/knees to elbows/T2B
16 KB Swings @16/24 Intermediate: @20/28
10 Weighted GHD sit ups w. wallball
20+20 meter Suitcase walk (20 meters for each arm)
Rest as needed between rounds
Comment: Build up over 5-7 sets until you have reached a heavy 3 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).