Dagens program til din træning
10 x Dislocation (with a stick)
10 x Scapula push ups
5 x Push ups in different positions (start wide and go into a close position)
10 x Mountain climber with rotation
5 x Jefferson curl (empty barbell)
10 x Strict press (empty barbell)
A) Strict press
Build to a heavy 3 reps of Strict press
Rest as needed
Then with this weight
4 sets of 1 rep Strict press
Rest 2 min between sets
b) Deadlift
5 sets of 4 reps pause deadlift w. 2 sec below knees
Rest 2 min between sets
Comment: Pause for 2 sec just below knees. Do some warm up sets and then the 5 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
c) WOD
EMOM 20
1: 12 Double DB hang squat clean @2x10/15 Intermediate: @2x12,5/17,5
2: 18 V-ups
3: 12 Double DB Bench press
4: 12/16 cal Assault bike
5: Rest
Comment: Build up over 5-7 sets until you have reached a heavy 3 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).