Dagens program til din træning
10 x Disolations with stick
10 x Kneeling circles on wall (each side)
30 sec x Wall squat w. twist (each side)
6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell)
6 x Snatch balance
6 x Squat snatch
A) Pull ups
Find your max reps of Pull ups
Then
3 sets of 4 negative Pull ups (5 sec down)
Rest as needed
Comment: Jump up with your chin over the bar and then lower yourself down for 5 sec.
b) Deadlift w. reset
8 sets of 2 reps Deadlift w. reset
Rest 2-3 min between sets
Comment: Do some warm up sets and then use the same weight for the 8 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure). Reset = Bring the barbell to a complete stop between reps and regain your tension.
c) WOD
EMOM 16
1: 12 Leg raises/Toes to bar
2: 8 Thrusters @30/45 Intermediate: @35/50
3: 12/15 cal Row
4: Rest
d) Accessory
3 rounds
8+8 Windmills
40-60 sec Ring plank hold
Rest 1 min between rounds
Comment: If you’re not able to do at least 3 reps Strict Pull ups unbroken, then use a light band and do max reps.