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
Build to a heavy 1 rep of Deadlift
Rest as needed
4 sets of 5 reps row
Rest 2 min between sets
Comment: Do some warm up sets and then the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
When you are doing a kipping ring dip you are supposed to use the drive from your hip and legs.
When you are doing the lock out in your arms you are pulling your legs up against your chest and trying to take advantage of the weightlessness to push you up more easily. Therefore don’t do a kick down against the floor.
6 x Fast knee raise + jumping dip
6 x Ring dip kipping swings
6 x Single leg kipping ring dips
3-6 x Banded Strict ring dip / Kipping ring dips
Rest as needed
12 KB Clean & Jerks @12/16 Intermediate: @16/24
12 KB overhead lunges
12/16 cal Row
40 Single unders / Single Crossovers
Comment: Build up over 5-7 sets until you have reached a heavy 1 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).