Dagens program til din træning
5 x Walkouts
10 x Seated banded Hip abduction
10 x Scapula pull ups
10 x Elbow rotations
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat
A) Front squat
4 sets of 4 reps tempo front squat (3 sec down) with hold in bottom position (2 sec hold)
Rest 2 min between sets
B) Pull up
5 sets: 8-6-4-6-8 reps
Rest 1-2 min between sets
Comment: If you are challenged, use a band or if possible do the pull ups with weight. Build up in weight when reps get fewer and drop in weight when reps increase.
400 m run
20 Thrusters @30/45 Intermediate: @35/50
400/500 m row
30 Hang power cleans
400/500 m ski
40 Wall balls 14/20 lbs
400 m run
TC: 15
12 x Hamstring curls (with band)
8 x Reverse nordic curls
Rest as needed between rounds
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).