Dagens program til din træning
8 x Cat & cow
5+5 x Thoracic Rotation
8+8 x Bottom up KB press
8+8 x One leg KB deadlift
5 x Jefferson curls
5 x Torso twist
5 x Strict press
Build to a heavy 4 rep of Strict Press
Rest as needed between sets
Then with 120-125 % of the weight - EMOM 5
2 x Power jerk
B) Deadlift
6 sets of 4 reps Deadlift with reset
Rest 2 min between sets
Comment: Reset= Bring the barbell to a complete stop between reps and regain your tension. Do some warm up sets and then use the same weight for all 6 sets. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more rep before failure).
C) Strict ring muscle up
Comment: For both exercises, choose a band that provides enough support depending on your level. For the chest to rings pull ups, try to keep a false grip.
Rest as needed between rounds
Then
1-3 x Negative strict ring muscle up
1-3 x Banded strict ring muscle up
Rest as needed between rounds
Comment: For the banded strict ring muscle up, secure a band in both rings (as in the video). Choose a band that provides enough support depending on your level. Try to keep a false grip in both exercises.
Then
1-2 x strict ring muscle up
3 Wall walks/10 m handstand walk
8 KB snatch (left arm) @12/16 Intermediate: @16/24 RX: @20/28
8 KB snatch (right arm)
12 KB goblet step ups
Comment: Build up over 4-6 sets until you have reached a heavy 4 rep. You can drop the weight between reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).