Dagens program til din træning
1: Dislocations with stick
2: 30+30 sec Wall squat with twist
3: Banded full T hip opener (left leg)
4: Banded full T hip opener (right leg)
5 x Snatch deadlift
5 x Tempo snatch pull (3 sec from floor to hip)
5 x Muscle snatch
5 x Snatch balance
5 x Squat snatch
5 x OH squat
A) Snatch complex
E2MOM 12
1 x Power snatch + 1 x Hang power snatch + 1 x Squat snatch
b) Back squat
4 sets of 5 reps Tempo Back squat (3 sec down)
Rest 2-3 min between sets
Comment: Do some warm up sets and then the 4 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
3 rounds of:
5 x Kip swings
5 x Knees to elbows
5 x Knees to elbow + kick + fast return
Rest as needed
Comment: Knees to elbow + kick + fast return= When your knees come to your elbows then try to kick up to the bar. Return quickly to your arch.
Don’t focus too much on getting your feet touching the bar. Focus on the rhythm.
3 rounds of:
3 x half way + 3 x full Toes to bar
Rest 1 min between rounds
Comment: Do first 3 leg raises, where your goal is to raise your legs halfway up. Then try to get 3 full Toes to bar or as close to the bar as possible.
E2MOM 8
7/9 cal Row
5 Burpee over rower
5 Ring rows/Pull ups
Rest 2 min
E2MOM 8
7/9 cal Assault bike
5 Hand release push up/Handstand push up
1 Rope pull/Rope climb
Comment: Do some warm up sets and then build up in weight over the sets.