Dagens program til din træning
1: 45 sec x Dislocations with stick
2: 45 sec x The Knight to hamstring stretch (left leg)
3: 45 sec x The Knight to hamstring stretch (right leg)
4: 45 sec x Dynamic Blackburn
5: 30 sec x Split jerk strict press
10 x Elbow rotations
5 x Push jerk
5 x Split jerk
5 x Front squat
A) Split jerk
Build to a heavy 1 rep of Split Jerk
Rest as needed
1 set of: 2 reps Split jerk with 87-90% of 1RM
2 sets of: 3 reps Split jerk with 80-83% of 1RM
Rest as needed
b) One arm DB row
1 Dropset: 4 sets of max reps One arm DB row (each arm)
Start with a weight where you know that you are able to do at least 5 reps with. Do max reps with this weight. Then do 3 more dropsets where the weight drops. Change the weight and go without rest between. Only one time on each arm.
c) WOD
EMOM 8
1: 12/16 cal Bike erg
2: 9 Shuttle runs
Rest 3 min
EMOM 8
1: 10/14 cal row
2: 12 Burpees
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).