Today's program for your training
8 x Bear rolls
8+8 x Bottom up KB press
8+8 x One leg KB deadlift
8+8 x One arm KB overhead lunges (8 lunges for each arm)
5 x Snatch deadlift
5 x Muscle snatch (from hang)
5 x OH squat
5 x Snatch grip press behind neck
6 sets of 2 reps of hang squat snatch
Rest as needed.
B) Handstand push ups (two versions depending on level)
Version 1:
Find your maximum distance to the floor/AB-mat of 3 reps negative Strict HSPU (4 sec down)
Rest as needed between your attempts
Comment: Try to challenge yourself by increasing the distance to the floor/AB-mat. You have to go 4 sec down every rep. Build up with plates/AB-mats under your head.
Then with the same distance:
3 sets of 1 x negative Strict HSPU (4 sec down) + (if possible) 1-5 x kipping HSPU's
1-2 min rest between sets
Version 2 (RX):
Find your maximum distance to the floor of 3 reps Strict HSPU
Rest as needed between your attempts
Comment: Try to increase difficulty until you have found the maximum distance to the floor where you can perform 3 reps. Build up with plates until you have reached your 3 rep max.
Then with the same distance:
3 sets of 1 x S. HSPU + 4-8 x kipping HSPU's
1-2 min rest between sets
12 Power snatch @25/35 Intermediate: @30/45 RX: @35/55
12 Bar facing burpees
12 Back rack reverse lunges
D) PUMP
2-3 rounds of
15 x DB bench press
30 sec rest
10-15 x DB push ups
1 min rest
Comment: Do the push ups on your knees if you are challenged
Comment: Build up over 6 sets until you have reached a heavy 2 reps of hang squat snatch. The weight can be dropped between reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).