Dagens program til din træning
8 x Bear rolls
8 x Cossack squat
8 x Shoulder extension crab position
5 x Push ups in different positions (start wide and go into a close position)
8 x Squat to stand
8 x Scapula push ups
A) Bench press
5 sets of 5 reps Tempo Bench press (4 sec down)
Rest 2 min between sets
b) Front squat
4 sets of 5 reps One and a half Front squat
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
E2MOM - until you are unable to complete
8/12 cal Assault bike
10 alt. DB snatch @12,5/17,5 Intermediate: @15/22,5
2 Burpees
+2 Burpees every round
Comment: Add 2 Burpees every round. Continue until you are unable to complete within the 2 min time frame.
Comment: Do some warm up sets and then try to use the same weight in the 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).