Dagens program til din træning
10 x Bottom of squat knee rotation
8 x Bear rolls
8 x Good Mornings with BB
8 x cal Assault bike
A) Back Squat
5 sets of 4 reps Back squat w. 3 sec pause in bottom position of the first rep
Rest as needed
b) Strict press + Chin ups
B1: Strict press
4 sets of 4 reps Strict press
B2: Chin ups
4 sets of 4 reps Chin ups
Rest as needed
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 1-2 in Strict press. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure). Use a band for Chin ups if needed.
c) WOD
4 rounds for time
20/28 cal bike erg
3 Rope pull/Rope climbs
3 Power cleans @35/50 Intermediate: @40/60
6 Front squats
9 Burpee double jump over bar
Rest 1 min between rounds
TC: 20
Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).