Dagens program til din træning
5+5 x Thoracic Rotation
10 x Active hinge
5 x Roll-over into V-sit
5 x Deadlift
5 x Hang Muscle clean
5 x Front squat
5 x Push Press
A) Hang Power Clean
Build to heavy 2 reps of Hang Power Clean
Rest as needed
With 95-100% of the weight do
4 sets of 1 rep Hang Power Clean
Rest as needed
b) Banded deadlift
5 sets of 5 reps Banded deadlifts
Rest 2-3 min between sets
Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
c) WOD
4 Rounds
3 Wall walks
12 Alt. DB Clean & Jerk @15/22,5 Intermediate: @20/30
8 Ring rows/Pull ups
12 DB Front Rack Squats
TC: 18
Comment: Build up over 5-7 sets until you have reached a heavy 2 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).