Dagens program til din træning
5 x Walkouts
10 x Seated banded Hip abduction
30+30 sec Wall squat with twist
10 x Elbow rotations
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat
5 x Hang Muscle clean
5 x Squat cleans
A) Front squat
4 sets of 3 reps Tempo Front squat (3 sec down, 1 sec in bottom and explosive up)
Rest as needed
b) Clean complex
4 sets of: 1 x Squat clean (3 sec pause in bottom) + 1 x Power clean + 1 x Squat clean
Rest as needed
Comment: Do some warm up sets and then build up over the 4 sets.
For time - 4 rounds
10 m double KB front rack lunges @2x12/20 Intermediate: @2x16/24
7 Burpee over KB
Rest 2 min
2 rounds
50 Single unders/25 Double unders
3 Wall walks
25 Box jump overs
3 Wall walks
TC: 18
EMOM 12
1: 40 sec Rower Hamstring curls
2: 40 sec Reverse nordic Band assisted
3: 25+25 sec Banded Split squats
4: Rest
Comment: Do some warm up sets and then use the same weight in the 4 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).