Dagens program til din træning
6 x Pike push ups (on floor)
5+5 x Thoracic Rotation
10 x Dislocation (with a stick)
10 x alternating dislocations (with a stick)
5 x Snatch deadlift
5 x Muscle snatch from hang
5 x Press from neck with snatch grip
10 x Overhead squats
E2MOM 14
1 x Power snatch + 1 x Hang squat snatch + 1 x Overhead squat
Then
Start with 90-100 % of the weight from before
1 set of: 5 x Overhead squat
1 set of: 4 x Overhead squat
1 set of: 3 x Overhead squat
1 set of: 2 x Overhead squat
Comment: Use the weight from the complex for the first set of 5 x Overhead squats. Then add more weight for the next sets. The last set of 2 reps are supposed to be heavy.
B) Strict dips in rack
5 sets of: 4-8 reps Strict dips in rack
Rest 2 min between sets
Comment: Use a band if you are challenged.
AMRAP 15
4-8-12-16-20...
Double DB deadlift @2x12,5/17,5 Intermediate: @2x15/22,5
Double DB hang power clean
Knee raises/knees to elbows/Toes to bar
A-jumps
3 rounds
10-12 x Rower hamstring curls
8-10 x Strict leg raises
Rest 1-2 min between rounds
Comment: Do some warm up sets and then build up in weight over the 7 sets.