Uge 5 Træning 1

1 round with a stick

10 x Dislocations
10 x Overhead lunges
10 x Split jerks (focus on the position of the feet)

2 ROUNDS WITH AN EMPTY BARBELL

Spend 2 minutes rotating and stretching your wrists

A) Split Jerk

E2MOM 10

2 x Pause Split jerk (3 sec pause in dip + 3 sec pause in split)

Comment: Do some warm up sets and then build up in weight over the 5 sets. Focus on good technique rather than heavy weight.

Then with 85 % of the weight:

3 sets of: 1 x Push press + 1 x Power jerk + 1 x Split jerk

Rest as needed between sets

B) Renegade row & Floor press

B1: Renegade row

4 sets of 8 reps

4 sets of 8 reps

Rest 1 min between exercises.

On a machine of your choice:

40-30-20-10-20-30-40 cal

1:1 rest between rounds.

Comment: Rest the same amount of time as you have worked. If 40 cal takes 4 min, then rest 4 min.

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