Week 3 Training 1

Warm up

1 round of

10 x Dislocation (with a stick)
10 x Scapula push ups
5 x Push ups in different positions (start wide and go into a close position)
10 x Mountain climber with rotation
5 x Jefferson curl (empty barbell)
10 x Strict press (empty barbell)

A) Strict press

6 sets of 3 reps Strict press

Rest 1-2 min between sets

Comment: Do some warm up sets. Then build up in weight over the first 3 sets and use the same weight for the last 3 sets.

b) Deadlift

5 sets of 4 reps pause deadlift w. 2 sec below knees

Rest 2 min between sets

Comment: Pause for 2 sec just below knees. 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 rep before failure).