Dagens program til din træning
8 x Squat to stand
8 x Cat & cow
8 x Active hinge
10 x Banded pull aparts
10 x Banded Thrusters
10 x Scapula pull ups
10 x Pike push ups
10 x Alternating lunges
10 x Jumping squats
A) Back Squat
4 sets of 3 reps Back squat
Rest as needed
Then with the same weight
3 sets of 1 rep Back Squat
Rest 1-2 min between sets
b) Handstand Walk
2 Rounds
10 x Handstand step ups to a plate
10 x Shoulder tabs against wall
3 x Kick ups against wall or freestanding (controlled kick up and try to stand still)
Rest as needed
Then use 10 min to practice Handstand walk. If you feel comfortable then build up a Handstand walk obstacle course (get inspiration from this link)
Try to include:
Lateral walk
Regular walk
Handstand walk ramp (if your box doesn’t have one, then use plates)
Slalom
4 sets of 6 reps Barbell Bent over Row
Rest 1-2 min between sets
Comment: Do some warm up sets and then use the same weight in all 4 sets.
AMRAP 10
10 Ring rows / Pull ups
18 Alt. DB Hang Snatch @12,5/17,5 Intermediate: @15/22,5
5 Shuttle Runs
Comment: 1 shuttle run = 2 x 7,5 m. Touch the ground at every turn.
Comment: Do some warm up sets and then the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).