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 30 sec x 20
1 x Squat Clean
b) Pull ups
4 sets of 6 reps Pull ups
Rest 1-2 min between sets.
Comment: Use a band if you are challenged.
c) WOD |“OPEN 24.2”
AMRAP 12
300 meter row
10 Deadlift @35/50 Intermediate: @45/65
80 Single unders/50 Double unders
d) Accessory
2-3 Rounds
20 meter Double KB Overhead Walk
into 20 meter Double KB Front rack walk
into 40 meter farmer walk
Rest 1-2 min between sets
Comment: Go directly to the next exercise. Use a heavier weight for farmer walk if necessary.
Comment: Use 55-65% of your 1 RM from last week.