Today's program for your training
10 x Scapula push up
10 x Banded pull aparts
10 x Banded good mornings
5 x Scapula pull ups
5 x Walkouts
5 x Jefferson curl w. KB (light weight)
Two versions depending on your level
If you are good at pull ups then try to build up some weight. If you are struggling with pull ups, then get a lot of reps in 2 min with or without a band.
Version 1: AMRAP 2
(Banded) strict pull ups
Then:
3 sets of: 2 (banded) strict pull ups + 10 ring rows
Rest 1-2 min between sets
Comment: Go directly from pull ups to ring rows.
Version 2 (RX): Build to a heavy 2 reps of Pull ups
Rest as needed
Comment: Add weight over 5-7 sets until you have reached a heavy 2 rep.
Then with the same weight
3 sets of 3 negative pull ups (5 sec down)
Rest 1-2 min between sets
B) Deadlift & Dual KB sumo deadlift
B1: BB Deadlift
4 set of 6 reps
4 set of 6 reps
Rest 2 min between sets
Comment: Go directly from BB deadlift to Double KB sumo deadlift. Choose some heavy KB’s. RIR 4 on BB deadlift. RIR= Reps in reserve (performed with a weight where you can do 4 more reps before failure).
AMRAP 20
1 km Bike erg
12 Knee raises/knees to elbows/T2B
14 Double DB FR. squat @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25
16 atomic sit ups /V-ups
EMOM 6
1: 12 DB Bench press
2: 30 sec Push ups
Comment: Do the push ups on your knees if you are challenged.
Comment: Do as many pull ups as possible with as little help as possible. If you are doing your pull ups with a band, then choose a band where you will still be challenged.