Dagens program til din træning
30 sec Pigeon stretch (each leg)
5+5 Single leg glute bridge
10 x Scapula pull ups
6-8 x Kip swings
4 x Walkouts with toe tap
6 x Ring rows
A) Chin ups
4 sets of 4 reps tempo Chin ups (4 sec down)
Rest 1-2 min between sets
1 set of: Max reps Chin ups
Comment: Do the 1 set of max reps Chin ups without extra weight. Use a band, if you are challenged.
b) Bulgarian split squat
4 sets of: 10-6-6-10 reps Bulgarian split squat (each leg)
Rest 1-2 min between sets
Comment: Hold one DB in each hand. Add more weight when the reps get fewer and drop in weight when the reps increase.
2 rounds of:
30/38 cal Bike
15 Double DB deadlift @2x12,5/17,5 Intermediate: @2x15/22,5
12 Double DB Hang power clean
9 Double DB S2OH
Rest 2 min
2 rounds of:
15/20 cal Ski erg
15 DB Squats @12,5/17,5 Intermediate: @15/22,5
12 Burpee over DB
9 DB Devils press
TC: 20
Comment: Use a band or add weight to the Chin ups if possible.