Dagens program til din træning
10 x Supine scorpion
3 x Walkout
10 x Scapula Push ups
5 x Torso twist
10 x Elbow rotations
5 x Deadlift
5 x Hang Muscle clean
5 x Squat cleans
5 x Front squats
5 x Strict press
A) Power Clean
Build to a heavy 3 reps of Power clean
Rest as needed
Then with the same weight
EMOM 4
1 x Power clean
b) Strict press
5 sets of 4 reps Strict press
Rest as needed
Comment: Do some warm up sets and then build up in weight over the first 2 sets and use the same weight for the last 3 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
10 rounds
5 Hang clean & Jerk @25/35 Intermediate: @30/45
5 Back squat
5 Bar facing burpees
TC: 15
Comment: Build up over 5-7 sets until you have reached a heavy 3 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).