Dagens program til din træning
5 x BB jefferson curl
5 x BB Goodmornings
10 x Back rack Elbow rotations
5 x Deadlift
5 x Muscle clean from hip
5 x Power clean w. 3 sec pause in catch
5 x Front squat
5 x Strict press
5 x Power jerk w. 3 sec pause in dip and catch
A) Clean & Jerk Complex
6 sets of: 1 x Power Clean + 1 x Squat Clean + 2 x Split Jerk
Rest as needed between sets
b) Rope climb
2 rounds
4 x Sitting foot lock to hanging position
3 x Vertical jumps + foot lock
4-8 x Rope hanging knees to elbow
1-2 Rope climbs (go as high up as possible)
Rest as needed
Comment: Sitting foot lock to hanging position = lock your feets around the rope and stand up in the rope.
Vertical jump = Jump straight up and catch the rope as high as possible. Do a foot lock as close to your hands as possible.
When you go down you can either go down with J-hook where you slightly loosen the grip or do a S-hook/wrap around your leg.
4 Rounds for time
1 Rope climbs (go as high up as possible) Intermediate: 2 x Rope Climb
10/14 Cal Assault Bike
TC: 8
c) WOD
10 Rounds
2 Thrusters @30/45 Intermediate: @35/50
4 Bar facing Burpees
6 Knee raises/knees to elbows/Toes to bar
Into
3 Rounds
2 Thrusters @30/45 Intermediate: @35/50
4 Bar facing Burpees
6 Knee raises/knees to elbows/Toes to bar
TC: 22
d) Pump Work
3 Rounds
8 Double DB Strict Press
8-10 Double DB Push Press
2-4 Wall Walks w. 4 steps to the side
Rest 60-90 sec between rounds
Comment: Use the same DB’s for strict press and push press. Wall walk w. steps = Do a wall walk and then go 4 steps wall facing to one side. Go down to the ground and then in the next wall walk you go to the other side.
Comment: Do some warm up sets and then build up in weight over the 6 sets.