Dagens program til din træning
10 x Supine scorpion
10 x Torso twist
12 x Elbow rotations
5 x Clean deadlift
5 x Muscle clean
5 x Front squat
5 x Tempo power clean (3 sec to hips)
5 x Squat clean
5 x Strict press
A) Clean Complex
E3MOM 15
2 x Power Clean + 1 x Squat Clean
b) Kipping Handstand Push ups
5 sets of 4 reps of tempo Handstand push ups (4 sec down)
Rest 2 min between sets
Comment: Go 4 sec down and then do a kipping handstand push up if possible. You decide the height. If you are challenged, build up with plates and/or ab-mats
AMRAP 6
12 KB Swings @16/24 Intermediate: @20/28
12 Knee raises/knees to elbows/T2B
12/15 Cal Ski erg
60 Single unders/Single Crossovers
Rest 2 min
AMRAP 4
12 Knee raises/knees to elbows/T2B
12/15 Cal Ski erg
50 Single unders/Single Crossovers
Rest 2 min
AMRAP 2
8/10 Cal Ski erg
40 Single unders/Single Crossovers
D) Accessory
3 rounds
10 Weighted GHD sit ups w. wall ball
20-30 sec GHD Sit up Hold
20-30 sec x Copenhagen plank (each side)
Rest as needed between rounds
Comment: Do some warm up sets and then start with a heavy weight. Build up in weight if possible.