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 2 reps of Power clean
Rest as needed
b) Push Press
4 sets of 4 reps Push Press
Rest as needed
Comment: Do some warm up sets and then the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).
AMRAP 6
16 Alt. DB Snatch @2x10/15 Intermediate: @2x12,5/17,5
6 Double DB Devils Clean @2x10/15 Intermediate: @2x12,5/17,5
6 Ring rows /Pull ups / Chest to bar
Rest 2 min
AMRAP 6
9 Double DB Power clusters @2x10/15 Intermediate: @2x12,5/17,5
20 meter Double DB Overhead walk
9 Double DB Front squats
Comment: Power Cluster = Power clean directly to push press.
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).