Today's program for your training
10 x Bottom of squat knee rotation
8 x Bear rolls
8 x Good Mornings with BB
8 x cal Assault bike
A) DB Lunges
4 sets of: 10 reps DB Lunges into 10 reps jumping lunges (without DB’s)
Rest 1-2 min between sets
b) 1,5 strict press & Gorilla Row
A1: 1,5 Strict Press
4 sets of 5 reps
A2: Gorilla Row
4 sets of 10 reps (alternating)
Rest 1-2 min between sets
Comment: 1,5 rep = Press to your forehead down to your shoulders and then all the way up. Do some warm up sets and then use the same weight for all 4 sets.
c) WOD
EMOM 16
1: 8 Power Clean & Jerks // Bar facing burpees
2: 10/12 cal ski erg
3: Max reps bar facing burpees // Power Clean & Jerks
4: Rest
Power Clean & Jerk: @25/35 Intermediate: @35/50
Comment: Do 8 clean & jerks in the first minute and max reps burpees in the third minute in the first round and then in the next round do 8 burpees in the first minute and max reps clean & jerks in the third minute. Alternate every round.
Comment: Do some warm up sets and then find some heavy DB’s in farmer hold.