Uge 2 Træning 3

Warm up

2 rounds

5+5 x Thoracic Rotation
10 x Shinbox twists
5 x Hindu stretch

2 rounds with an empty barbell

5 x Jefferson curls
5 x Torso twist
8 x Front rack lunges
5 x Deadlift

A) Deadlift

Build to a heavy set of 4 reps deadlift

Comment: Build up over 4-6 sets until you have reached a heavy 4 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).

Then with 60-70 % of the weight you end with:

EMOM 4:

8 reps deadlift

B) SINGLE ARM DB ROW

4 sets of 10 reps each arm

1 min rest between sets.

c) WOD

for time

18 Knee raises/knees to elbows/Toes to bar
16 Snatch @25/35 Intermediate: @30/45 RX: 35/50
16/20 Cal row
16 Thrusters @25/35 Intermediate: @30/45 RX: 35/50
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar