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) Snatch complex
E2MOM 12
1 x Hang snatch pull + 1 x Hang power snatch + 1 x Squat snatch
b) Pause Back squat & Seated DB strict press
B1: Pause Back squat (3 sec in bottom position)
3 sets of 4 reps
3 sets of 8 reps
Rest as needed
Comment: Do some warm up sets and then the 3 sets with RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
EMOM 15
1: A-jumps
2: Double DB S2OH @2x7,5/12,5 Intermediate: @2x10/15
3: Double DB Clean
4: GHD sit ups
5: Rest
Comment: Work for 45 sec every minute. Find a steady pace and try to keep the pace and the same amount of reps for the 3 rounds.
Comment: Do some warm up sets and then build up in weight over the 6 sets.