Dagens program til din træning
5 x Hindu stretch
20 sec. Shoulder stretch in rings
8 x Scapula Pull ups
6 x Snatch deadlift
6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell)
5 sets of: 3 x hang squat snatch
Rest 2 min between sets
With this weight
3 sets of 5 reps Overhead squats
Rest 1-2 min between sets
Comment: Do the OH squats from rack.
B) Chin ups & Heavy DB snatch
B1: Chin ups w. tempo (4 sec down)
4 sets of 4 reps
B2: Heavy DB snatch
4 sets of 6-8 reps
Rest 1-2 min between sets
Comment: Add weight to the Chin ups if not challenged enough or use a band. Find a heavier DB than usual.
AMRAP 14
15 cal Ski erg
30 cal Bike erg
*E2MOM
2 Wall walks (get as high as possible)
Comment: Start the AMRAP by doing 2 Wall walks and continue with 2 wall walks every 2. minute until minute 14.
Comment: Do some warm up sets and then build up in weight over the 5 sets. Focus on good technique rather than heavy weights.