Dagens program til din træning
8 x Scorpion
10 x Reverse Scorpion
4 x Walkout with hip stretch
8 x Scapula push ups
4 x Jefferson curl w. rotation
10 x Elbow rotations
6 x Muscle clean
8 x Good morning
8 x Front rack reverse lunges
6 x Thrusters
6 sets of: 1 x Power clean + 1 x FR. lunge (L) + 1 x FR. lunge (R) + 1 x Jerk
Rest 1-2 min between sets
With 95-105 % of the weight
2 sets of: 1.1.1.1.1 x Power clean
Rest 10 sec between reps.
Rest 2 min between the 2 sets.
B) Chin ups
5 sets of: 6-4-2-4-6 reps Chin ups
Rest 1-2 min between sets
Comment: Use a band or add weight if possible
Comment: Do a big cross with the rope. You should feel like hugging yourself. This gives plenty of room for you to jump through.
AMRAP 12
20 Single crossovers
20 Air squats
10 Push ups
4 rounds for time
12 Box jump overs
8 Hand release push up/Handstand push up
12 DB step overs @2x12,5/17,5 Intermediate: @2x15/22,5
12 GHD sit ups
TC: 14
Comment: Do some warm up sets and then build to a heavy complex over the 6 sets. FR. lunge=Front rack lunge. Do a lunge (step forward) with the left leg first and then the right leg.