Uge 1 Træning 2

Warm up

2 rounds:

8 x Squat to stand
8 x Cossack squat
4 x Walkout with 4 x scapula push ups

2 rounds with an empty barbell

10 x Barbell front rack Elbow rotation
5 x Deadlift
5 x Muscle clean (barbell close to the body)
5 x Front squats
5 x Shoulder press

A) Clean

5 sets of 2 Hang Power Cleans

Rest as needed.

Comment: Do some warm up sets and then build up in weight over the 5 sets. You can't drop the weight between reps.

With 90-95 % of this weight do:

6 x every 30 sec.: 1 x Hang Power Clean

Comment: Go for every 30 sec 6 times and do 1 hang power clean. 3 min total.

b) Pause Back Squat

5 sets of 4 reps Pause (3 sec) Back Squat

Rest 1-2 min between sets

Comment: Pause for 3 sec in the bottom of every squat and then go up as fast as possible. Do some warm up sets and then the 5 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

C) WOD - 4 x AMRAP 3

AMRAP 3

Wall balls

Rest 1 min

AMRAP 3

Clean & Jerk @25/40 Intermediate: @30/45 RX: @35/50

Rest 1 min

Total time: 15 min

Comment: Alternate between the AMRAPs and do each AMRAP two times.

D) Accessory

3 rounds

10+10 Leg extensions (if your gym has a leg extension machine use it, otherwise do it with a KB like this)
10+10 Hamstring curls (if your gym has a leg curl machine use it, otherwise do it with a band like this)

Rest as needed.

Comment: Your score is your total number of pistol squats.