Dagens program til din træning
5 x Hindu stretch
20 sec. Shoulder stretch in rings
5 x Snatch deadlift
5 x Snatch pull
5 x Hip Power snatch
5 x Overhead squat
6 x Sotts press
A) Snatch complex
E3MOM 15
1 x Power Snatch + 2 x Hang Power Snatch + 1 x Power Snatch
b) Rope Climb
3 rounds
3 x Vertical jumps + foot lock + pull feet back
4-8 x Rope hanging knees to elbow
1 Rope climbs (go as high up as possible)
Rest as needed
Comment: Vertical jump = Jump straight up and catch the rope as high as possible. Do a foot lock as close to your hands as possible and then pull your feet to your butt and hip closer to the rope.
c) Banded deadlift
5 sets of 4 reps Banded deadlifts
Rest 2-3 min between sets
Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
d) WOD
8 Rounds for time
3 Thrusters @30/45 Intermediate: @35/50
1 Rope pull/Rope Climb
5 Hang Power Clean
TC: 12
Comment: Do some warm up sets and then build up in weight over the EMOM