Dagens program til din træning
4 x Walkout with hip stretch
10 x Scapula pull ups
8 x Kip swings
5 x Clean deadlift
5 x Clean Pull
5 x Power clean
5 x Front squat
5 x Squat clean
A) Squat clean
Every 90 sec x 10
1 x Squat clean
Then with 80 % of the weight you just used
3 sets of: 1 x Squat clean w. 2 sec in bottom + 1 x Front squat w. 2 sec in bottom
Rest 1-2 min between sets
b) Elevated ring rows
4 sets of 6-10 reps Elevated ring rows (pause for 2 sec in top position of every rep)
Rest 2 min between sets
c) WOD
2 min on/1 min off x 6
A:
5 Box jumps/High box jumps
8 DB snatch @10/15 Intermediate @15/22,5
B:
6/8 cal Assault bike
2 Wall walks
Comment: Alternate between A and B. 3 times on each.
d) Accessory
3 rounds
10-20 sec L-sit hold in parallettes
30-50 sec Wall facing Handstand hold
Rest as needed
Comment: Do some warm up sets and then use 90-95 % of the weight from your heavy 2 reps Squat clean in week 2.