Uge 4 Træning 2

2 ROUNDS WITH WOODEN STICK

10 x Shoulder rotations/dislocations
10 x Goodmornings
10 x Hip swings

2 ROUNDS WITH EMPTY BARBELL

10 x Changing elbow lift with barbell in front rack
5 x Deadlift
5 x Muscle clean (barbell close to the body)
5 x Front squats
5 x Shoulderpress

5 sets oF: 1 X CLEAN PULL + 1 X POWER CLEAN + 1 X HANG SQUAT CLEAN

Rest as needed.

Comment: Build up in weight over the sets.

3 rounds FOR quality

5-10 x Kip swings
5-10 x K2E
5-10 x T2B (get your feet as close to the bar as possible)

Comment: Perform as many unbroken reps as possible. If you can, perform the three excercises without rest.

3 rounds:

ME Push ups (choose the variation (knees/toes/with weight) where you can do between 10-20 reps).

ME Biceps curls (find a weight where you can do between 10-20 reps in the first round).

1 min rest between rounds.

Comment: ME = max effort. Go directly from pushups to biceps curls and then rest.

AMRAP 15

2-4-6-8-10…

Knee raises/knees to elbows/T2B

Box jumps

DB Thrusters @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5

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