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) Hang squat Snatch
Build to a heavy 1 reps of Hang Squat Snatch
Rest as needed
With 80-90 % of the weight do
3 sets of 2 reps Hang squat Snatch w. 3 sec in catch of the second rep.
B) Deadlift
5 sets of 5 reps Deadlift
Rest 2 min between sets
Comment: Do some warm up sets and then the 5 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).
50 Single unders/Double unders
20 Air squats
16 Alt. DB Snatch @12,5/17,5 Intermediate: @15/22,5
16 Box jump overs
10 x Lateral Flyers
10 x Front raises
15 x Banded triceps extension
Rest as needed between rounds
Comment: Use DB’s or small plates for flyers and front raises.
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).