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: 2 x TNG Power clean + 1 x Hang Squat clean
Rest 2 min between sets
With 65-75 % of the weight
EMOM 4
4 x TNG Hang squat cleans
B) Deadlift
5 sets of 8-8-6-4-4 reps Deadlift
Rest 2 min between sets
Comment: Add more weight when the reps get fewer. RIR 2-3 in all sets. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
20 Plank shouldertaps
5-8 Pike handstand push ups
3-5 Kipping handstand push ups
1-2 min rest between exercises
Comment: Use a AB-mat under your head for the Pike handstand push ups if you are challenged.
OA devils press @12,5/17,5 Intermediate: @15/22,5
Ring rows/Pull ups
DB OH squats
Pike handstand push ups / Handstand push ups
Comment: If you are challenged in DB OH squats, then do DB goblet squats instead.
Comment: Do some warm up sets and then build up in weight over the 6 sets. The 2 Power cleans have to be TNG. TNG = Touch and go (go immediately to the next rep).