Dagens program til din træning
10-20 sec. External shoulder rotation on each side
10 x Dislocations
10 x Overhead squats
10 x Trunk rotations
5 x Press from neck with snatch grip
10 x Overhead squats
5 x Muscle snatch from hang
A) Snatch complex
5 sets of: 4 x TNG Power snatch + 2 x Overhead squat
Rest 1-2 min between sets
B) Sumo deadlift
5 sets of: 8-6-4-4-4 reps Sumo deadlift
Rest 2 min between sets
Comment: Do some warm up sets and then build up in weight over the 5 sets. RIR 2-3 in all 5 sets. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
30 Power cleans @30/45 Intermediate: @40/60
30 Back rack lunges
30 Ring rows/Pull ups
30 Target Burpees
TC: 12
12 x Barbell biceps curl
20 sec Barbell isometric hold in 90 degrees
Rest 1 min between rounds
Comment: No rest between exercises. Rest 1 min between rounds
Comment: Do some warm up sets and then build up in weight over the 5 sets. TNG=touch and go.