Dagens program til din træning
10 x supine scorpion
3 x Walkout
30+30 sec Lunges stretch
5 x Torso twist
10 x Elbow rotations
5 x Deadlift
5 x Muscle clean
5 x Front squats
5 x Strict press
5 x Jerk
A) Clean & Jerk Complex
E3MOM 15
1 x Power Clean + 1 x Hang Power Clean + 2 x Hang Squat Clean + 2 x Power Jerk + 1 x Split Jerk
b) Deadlift
4 sets of 12 reps Deadlift
Rest 1-2 min between sets
Comment: Build up in weight over the 4 sets to a heavy 12 reps of deadlift.
Use this weight and do
3 sets of: 10-8-6 reps deadlift w. 30 sec rest between sets.
AMRAP 16
1 Rope Climbs
12 DB Snatch (One side, left) @12,5/17,5 Intermediate: @15/22,5
12 DB Front rack Reverse Lunges (Left)
12 DB Snatch (one side, right)
12 DB Front rack Reverse Lunges (Right)
12 DB facing burpees
18 A-jumps
Comment: Get as high up in the rope as possible or do rope pulls instead.
Comment: Do some warm up sets and then build up in weight over the sets.