Dagens program til din træning
5 x BB jefferson curl
5 x BB Good Mornings
10 x Back rack Elbow rotations
5 x Deadlift
5 x Muscle clean from hip
5 x Power clean
5 x Front squat
5 x Strict press
5 x Push press
A) Clean complex
3 sets of: 3 x Power clean + 2 x Hang squat clean + 2 x Power Jerk
Rest 1 min between sets
Increase the weight and do:
3 sets of: 2 x Power clean + 1 x Hang squat clean + 1 x Power jerk
Rest 1 min between sets
b) Romanian deadlift
3 sets of 10 reps Romanian deadlift
Rest 1-2 min between sets
Comment: Do some warmup sets and then use the same weight for the 3 sets. RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).
For time - 4 runder
14/18 cal ski
16 Back rack lunges @25/40 Intermediate: @30/45
14/18 cal bike
16 Knee raises/knees to elbows/T2B
TC: 20
Comment: Do some warm up sets and then use the same weight for the first 3 sets. Increase the weight for the next 3 sets. Focus on good technique rather than heavy weight in all 6 sets.