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
Build to a heavy 2 reps of Bench Press
Rest as needed
With 80 % of the weight
2 sets of max reps Bench Press
Rest 3 min between sets
b) Romanian Deadlift
4 sets of 6 reps Romanian Deadlift
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure)
2 x AMRAP 6
6 Squat clean @30/45 Intermediate: @40/60
4 Target burpees/Burpee pull up
4 Bar facing burpees
6 Ring rows/Pull ups
Rest 2 min
Comment: Build up over 5-7 sets until you have reached a heavy 2 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).