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
Build to 1 heavy Clean & Jerk
Rest as needed
b) Deadlift & Seated box jump
B1: Deadlift
4 sets of 8 reps
B2: Seated box jump
4 sets of 8 reps
Rest 2-3 min between sets
Comment: Go directly from Deadlift to Seated box jumps and then rest 2-3 min. For the deadlift, do some warm up sets and then use the same weight for the 4 sets. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
5 rounds of
13 Thrusters @25/40 Intermediate: @35/50
13/18 Cal Row
13 Burpees over rower
Rest 1 min between rounds
TC: 22
Comment: You decide whether you do Power/Squat clean and Split/Power jerk. Build up over 4-6 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).