Dagens program til din træning
1: 40 sec Disolations with stick
2: 40 sec Kneeling circles on wall
3: 40 sec Wall squat w. twist
4: 40 sec Plank toe touch
5 x Snatch deadlift
5 x Hang snatch pull
5 x Hip Power snatch
5 x Hang power snatch
5 x Tempo Power snatch (3 sec to hip)
5 x OH squats
A) Hang Power Snatch
b) Back Squat & Bench Press
B1: Back Squat
4 sets of: 5-5-4-4 reps
B2: DB Bench press
4 sets of: 6 reps
Rest 2-3 min between sets
Comment: Do some warm up sets and then all the 4 sets with the same heavy weight. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
AMRAP 12
1-2-3-4-5…
Rope pull/Rope Climb
2-4-6-8-10…
Thrusters @30/45 Intermediate: @35/50
Shuttle Run
Comment: 1 x Shuttle run= 2 x 7,5 m
Comment: Do some warm up sets and then build up in weight over the EMOM.