Dagens program til din træning
1: 40 sec Cat & cow
2: 40 sec Cossack squat
3: 40 sec Rocking push ups
10 x Single leg bodyweight Hip thrust (left leg)
10 x Single leg bodyweight Hip thrust (right leg)
10 x Pull aparts
10 x Scapula pull ups
A) Clean complex
E2MOM 12
1 x Clean Pull + 1 x Squat clean (2 sec in bottom position)
b) Kipping Handstand push ups
Find your maximum distance to the floor where you can do 1 rep of kipping Handstand push up.
Comment: If you aren’t challenged enough then do it deficit by adding plates under your hands.
Then make it a bit easier with one (or two) more Ab-mats under your head and do:
AMRAP 1
Max reps kipping Handstand push ups
4 x AMRAP 3
8/10 cal Assault bike
10 meter OA KB front rack lunges @8/12 Intermediate: @12/16
1 Rope pull/Rope climbs
Max OA KB clean & Jerk
Rest 2 min between AMRAP’s
Score= total reps of KB Clean & Jerk
3 rounds of:
10 x Shoulder external rotation (each arm)
10 x Incline Y-raises
Rest 1 min between rounds
Comment: Do some warm up sets and then build up i weight over the 6 sets