Today's program for your training
10 x Elbow rotations
10 x Torso twist
10 x Tempo Deadlift (3 sec down)
5 x Hip power clean
5 x Hang power clean
5 x Front squat
5 x Tempo Strict press (3 sec down)
3 x Push press
3 x Push jerk (1 sec pause in catch)
a) Strict press
4 sets of 5 reps strict press
Rest 1-2 min between sets
b) Clean & Push jerk
3 sets of 2.2.2.2 reps
1 Clean + 1 Push jerk
Rest 20 sec between
Rest 2 min between sets
Comment: 1 set= 2.2.2.2. Do the 2 reps (1 Clean + 1 Push jerk ) then rest for 20 sec. Continue 4 times and afterward rest for 2 min. Repeat this in 3 sets.
Do some warm up sets. Begin heavy and try to build more weight every set. Do either power or squat clean, you decide.
c) Pistol squat
Two versions depending on your level. Then an EMOM for everyone.
Version 1 - 3 rounds of:
6+6 x Box pistol squats (6 reps each leg)
6+6 x Pistol squat with (light) plate
Comment: For both exercises, get down as deep as possible. For the Box pistol squats, push against the floor to get up.
Version 2 (RX) - 3 rounds of:
6+6 x Tempo Box pistol squats (6 reps each leg w. 4 sec down)
4 x Alternating Dragon Pistol squat
Rest as needed
d) WOD (Gymnastic workout)
EMOM 16
1: 3 Wall walks / 10-15 m Handstand walk
2: 10-20 Pistol squats
3: 50-70 Single unders / Double unders
4: Rest
Comment: In this workout there will be focus on the gymnastic skills of the week.
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).