Dagens program til din træning
10 x Active hinge
30+30 sec Pigeon stretch (each leg)
30+30 sec Wall squat w. twist
5 x Snatch deadlift
5 x Muscle snatch
5 x Snatch balance
5 x OH squats
5 x Power snatch
5 x Squat snatch
A) Snatch complex
E2MOM 10
2 x Hang Power Snatch + 1 x Hang Squat Snatch
Use this weight
EMOM 6
1 x Hang Squat Snatch
b) Ring rows
4 sets of max reps Ring rows / Elevated ring rows
Rest 1-2 min between sets
Comment: Lean back so that it's possible to do at least 8 reps Ring rows/elevated ring rows
2 Rounds
10 x Alternating Ring assisted Pistol Squats (5 each leg) / 10 x alternating pistol squats
5-8 x tempo pistol squats on a box (each leg) (4 sec down + 1 sec in bottom)
Rest as needed
Comment: Go 4 sec down on each rep. If possible do a pistol squat back up, otherwise step back on the box. Focus on the slow phase down.
EMOM 6
1: 9/13 cal Assault bike
2: Max reps Leg behind pistol squats /Pistol squats
AMRAP 3
21 Bar Facing Burpees
Max reps Front Squats @35/50 Intermediate: @40/60
Rest 2 min
AMRAP 3
35 Ring rows/Pull ups
Max reps Power Cleans @30/45 Intermediate: @35/50
Rest 2 min
AMRAP 3
6 Wall walks
Max reps Clusters @25/35 Intermediate: @30/45
Comment: Do some warm up sets and then build up in weight over the EMOM