Today's program for your training
6 x Pike push ups (on floor)
5+5 x Thoracic Rotation
10 x Dislocation (with a stick)
10 x alternating dislocations (with a stick)
5 x Snatch deadlift
5 x Muscle snatch from hang
5 x Press from neck with snatch grip
10 x Overhead squats
E2MOM 12
1 x Power snatch from block + 1 x Squat snatch from block + 1 x Snatch balance
B) Strict press
4 sets of 4 reps tempo Strict press (3 sec down)
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets. Go down 3 sec and up as fast as possible. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
2 rounds
40/48 cal row
3 Wall walks
50 Air squats
Rest 1 min
2 rounds
20/24 cal row
3 Wall walks
25 Air squats
TC: 20
3 rounds
10 x Barbell rollout
20-30 sec x Copenhagen plank (each side)
Rest 1 min between rounds
Comment: Do some warm up sets and try to build up in weight over the EMOM. Use blocks, pads or plates so that the barbell is at knee level. Drop the weight between the first 2 reps.