MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Uge 2 Træning 4

Odense Crossfit program wallballs

Warm up

2 rounds with an empty barbell

10 x Front rack elbow lift
5 x Strict press
5 x Push press
5 x Front squat

1-2 min rest between sets

A) Jerk complex

4 sets of: 2 strict press + 2 push press + 2 power jerks

Rest as needed

Comment: Do some warm up sets before and then use the same weight for all 4 sets. RIR 2 on strict press. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

b) Front squat

5 sets of 5 reps front squat

1-2 min rest between sets

Comment: Do some warm up sets before and then use the same weight for all 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

C) Pull up / BMU 

Version 1 - Kipping Pull ups:
2 rounds:

5 x 3 Kip swings + 1 kipping pull up
4 x 1-3 Kipping pull up with pause (2 sec at the top) 

Rest as needed

Comment: Try to do the 3 kip swings + 1 pull up without jumping down between. Remember to push yourself actively back into a hollow.

Then

EMOM 5

5-10 Kipping pull ups

Comment: Use a band if you are challenged

Version 2 - Bar muscle up (RX):
2 rounds of

5 x 3 +1 Banded pulls into transition (low bar)(3 x pulls + 1 x transition) 
5 x l ow bar muscle up 
5 x Assisted low bar glide kip muscle up 

Rest as needed

Then

EMOM5

2-4 Bar muscle ups

Comment: Use a band if you are challenged. Choose only the bar muscle up drills if you master the pull up.

d) wod

E4MOM 16

12 Double DB hang power clean & jerk @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25
9 Double DB burpee deadlift
15/20 Cal Assault bike

Comment: Start every 4 min.

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