Dagens program til din træning
1: 45 sec x Dislocations with stick
2: 45 sec x The Knight to hamstring stretch (left leg)
3: 45 sec x The Knight to hamstring stretch (right leg)
4: 45 sec x Dynamic Blackburn
5: 30 sec x Split jerk strict press
10 x Elbow rotations
5 x Push jerk
5 x Split jerk
5 x Front squat
A) WOD - Row test
For time
3 km row
b) Jerk complex
5 sets of: 1 x BTN Split Jerk + 2 x Power Jerk
Rest as needed
Comment: BTN = Behind the neck. Do some warm up sets and then build up in weight over the 5 sets
c) Chin ups
4 sets of 5 reps Chin ups
Rest as needed
Comment: Use a band, if you are challenged.
Comment: If you did the Row-test last time, then try to beat your time. Remember your time, it will appear again on the program.