Today's program for your training
10 x Shoulder rotations/dislocations
10 x Goodmornings
10 x Overhead squats
5 x Snatch
5 x Snatch dødløft
5 x Muscle snatch from hang
5 x Overhead squat
5 x Behind the neck press with snatch grip
After this 4 sets of 1 rep of your heavy 3.
Rest as needed.
2 min. rest between sæt
3 sets of 8 reps
3 sets of 10 reps
Rest as needed.
Comment: If you don't have a becnh that can be adjusted, put som plates under the bench to give it an angle. C1+C2 are done after eachother, then rest.
Round 1:
12/15 cal row
8 Double DB devils press @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/20
ME (max effort) Air squats
Round 2:
12/15 cal row
8 Double DB devils press @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/20
ME (max effort) Atomic sit ups/V-ups
Round 3:
12/15 cal row
8 Double DB devils press @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/20
ME (max effort) Burpees
Comment: RIR on 2
RIR= Reps in reserve (performed with a weight, where you have two more reps in the reserve).