Dagens program til din træning
5 x Roll-over into V-sit
10 x Dynamic blackburns
10 x Active hinge
10 x Scapula pull ups
10 x Goodmornings
5 x Jefferson curl
10 x Strict press
A) Deadlift
5 sets of 5 reps Deadlift w. reset
Rest 2 min between sets
B) 1 arm DB row
4 sets of 6 reps row (each side)
Rest 90 sec between sets
When you are doing a kipping ring dip you are supposed to use the drive from your hip and legs.
When you are doing the lock out in your arms you are pulling your legs up against your chest and trying to take advantage of the weightlessness to push you up more easily. Therefore don’t do a kick down against the floor.
6 x Fast knee raise + jumping dip
6 x Ring dip kipping swings
6 x Single leg kipping ring dips
3-6 x Banded Strict ring dip / Kipping ring dips
Rest as needed
8 Ring rows/Pull ups
4 Burpees to target
10 Goblet Squats @16/24 Intermediate: @20/28
10 V-ups
Comment: Alternate between AMRAP’s. Do them 3 times each.
Comment: Reset = Bring the barbell to a complete stop between reps and regain your tension. Do some warm up sets and then the 5 sets w. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).