Dagens program til din træning
5+5 x Thoracic Rotation
10 x Dislocation (with a stick)
10 x Pull aparts
8 x Squat to stand
8 x Reverse lunges
5 x Snatch deadlift
5 x Muscle snatch from hang
5 x Press from neck with snatch grip
10 x Overhead squats
A) Snatch Complex
6 sets of: 1 x Low Hang Power Snatch + 1 x Power Snatch
Rest as needed
b) Back Squat
4 sets of 1 rep Back Squat w. 5 sec pause in bottom
Rest 2 min between sets
Comment: Do some warm up sets and then build to a heavy weight over the 4 sets.
Then use 95% of the weight
2 sets of AMRAP Back squat (without pause in bottom)
Rest as needed
c) Toes to bar
Every 90 sec x 5
5 x Kip swings + 5 x Leg raises/Toes to bar + 5 x Kip swings
Intermediate: 5 x Toes to bar + 5 x Pull ups + 5 x Toes to bar
Comment: Get your toes as close to the bar as possible
d) WOD
5 Rounds for time
5 Burpee Box Jump overs
10 Deadlift @45/65 Intermediate: @60/85
5 Burpee Box Jump overs
Rest 30 sec between rounds
TC: 10
Comment: Low Hang = Below Knees. Do some warm up sets and then build up in weight over the 6 sets.