Dagens program til din træning
8 x Squat to stand
8 x Scapula push ups
5 x Push ups in different positions (start wide and go into a close position)
10 x Lunges
8 x Ring rows
5 x Shoulder extension crab position
20 sec. External shoulder rotation on each side
A) Bench Press
3 sets of 8 reps Bench Press
Rest as needed
Then with 90 % of the weight
2 sets of max reps Bench Press
Rest 2 min between sets.
b) Deadlift
5 sets 4 reps Deadlift
Rest 2-3 min between sets
Comment: Do some warm up sets and then the 5 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
For Time
50-40-30-20-10
Single unders/Double Unders
Cal Bike
5-4-3-2-1
Power Cleans @40/60 Intermediate: @50/75
Rope Climbs
TC: 24
Comment: Do some warm up sets and then the 3 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).