Uge 5 Træning 1 (Deload)

warm up

3 rounds with easy pace

5 x Shoulder rotations/dislocations with wooden stick
10 x Side rotation with wooden stick (Rotate upperbody from side to side)
5 x Jefferson curls
5 x Goodmorning with wooden stick
10 x Lunges
5 x Down ups

A) DeaDLiFT

Find a heavy set of 6 reps. then 3 sets of 4 reps on the same weight.

90 sec. rest between sets

Comment: Doesn't need to be a max lift, just a heavy set og 6 reps with good technique.

B) Pull ups

4 sets: 8-6-6-4 reps.

Comment: Performed with rubber band, extra weight or bodyweight. Increase difficulty when less reps are performed.

C) WOD

E4MOM 16

12/15 cal bike

10 Burpees DB deadlift @2x12,5/17,5 Intermediate: @2x15/20 RX: @2x17,5/22,5

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

D) Accessory

3 rounds

30 sek. Hollow rock
12 x Ab-mat situps with DB on the chest
10 x KB side bends (10 to each side)

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MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES