Dagens program til din træning
10 x Active hinge
30+30 sec Pigeon stretch (each leg)
30+30 sec Wall squat w. twist
5 x Snatch deadlift
5 x Muscle snatch
5 x Snatch balance
5 x OH squats
5 x Power snatch
5 x Squat snatch
A) Snatch complex
5 sets of: 1 x Power snatch + 1 x Squat snatch + 2 x Snatch balance
Rest as needed
4 sets of: 10-8-6-4 reps
Rest 1 min between sets
Comment: Increase the weight when reps get fewer
3 Rounds
5+5 Elevated Pistol squats
10 x Pistol squat hold with leg exchange
Rest as needed
Comment: Elevated Pistol squat= stand on a plate. The plate will give you more room, so that the heel can drop a little bit. If this is not possible, you can hold on to a rack.
For time | 21-15-9
Double DB power clean @2x12,5/17,5 Intermediate: @2x15/22,5
Ring rows
Into
12-9-6
Knee raises/knees to elbows/T2B
GHD sit ups
Into
9-6-3
Shuttle runs
Back squat @50/75 Intermediate: @70/100
TC: 20
Comment: Do some warm up sets and then build up in weight over the 5 sets.