Dagens program til din træning
5 x Roll-over into V-sit
10 x Dynamic blackburns
10 x Active hinge
10 x Scapula pull ups
10 x Goodmornings
5 x Jefferson curl
10 x Strict press
A) Deadlift
3 sets of 8 reps of Deadlift
Rest 2-3 min between sets
With 105-110 % of this weight - EMOM 4
3 x Deadlift
B) Chin ups
4 sets of 5 reps of chin ups
Rest 2 min between sets
Comment: Use a band or add weight for the chin ups, if possible.
5 x Ring swings
5 x Toes to rings
Rest as needed between rounds
Comment: Use your hips to start swinging back and forth. On the forward motion bring your toes up until they touch the rings.
3 Squat clean @35/50 Intermediate: @40/60
6 Bar facing burpees
Rest 1 min
6 DB snatch @15/22,5 Intermediate: @17,5/25
9 Push ups
Rest 1 min
Comment: Rest 1 min after each AMRAP and alternate between the two AMRAP’s. Try to challenge yourself with a heavier weight than usual.
Comment: Do some warm up sets and then use the same weight for the 3 sets.