Dagens program til din træning
10 x Prone press & pull
30 sec Pigeon stretch (each leg)
5 x High pulls from hip (snatch grip)
5 x Muscle snatch
5 x Press behind the neck
5 x OH squats
5 x Behind neck press in squat stance
5 x Snatch balance
A) Squat snatch
7 sets of 1 rep Squat snatch
Rest 1-2 min between sets
Then with 80-85 % of the weight
EMOM 5
1 x Squat snatch + 1 x OH squat
b) Back squat
5 sets of: 8-6-6-4-4
Rest 1-2 min between sets
Comment: Do some warm up sets. Then build up in weight over the sets. All sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
Two versions depending on your level.
1: 40 sec x Single unders with something under your armpit to keep your elbows close to your body (use for example a t-shirt/band/knee bands)
2: 40 sec x 2 single unders + 1 double under
1: 40 sec x 1 single under + 1 single under crossover (see min 2.55 in link)
2: 40 sec x double unders
12/15 cal row
10 Burpee box jump overs
5 Power clean @35/50 Intermediate: @45/70 RX: @55/80
Comment: Go hard from the beginning! Heavy weight, challenge yourself. It’s only 5 reps Power clean.
Comment: Do some warm up sets and then build up in weight over the 7 sets.