Dagens program til din træning
15 + 15 sec lunge and side body stretch
5+5 x Hip adductor rocks
4 x Walkouts with toe tap
10 x Prone press & pull
8+8 x Single leg deadlift
6 x Muscle clean
6 x Thrusters
A) Clean complex
5 sets of: 1 x Squat clean + 1 x hang squat clean + 1 x squat clean + 1 x front squat
Rest as needed
B) Deadlift
4 sets of 6 reps Deficit deadlift (5-10 cm)
Rest 2 min between sets
Comment: Stand on a plate that is about 5-10 cm. Do some warm up sets and then use the same weight for the 4 sets. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
Rest 2 min between sets
Comment: Go 4 sec down. If possible, do a kipping handstand push up again. If not possible, then go down between reps. If you are challenged, then build ab-mats/plates under your head.
200-400-600-800
Meter run
5-10-15-20
Hand release push ups
GHD sit ups
Burpees
Comment: Do some warm up and then build up in weight over the 5 sets.