Dagens program til din træning
10 x Dislocation (with a stick)
10 x Scapula push ups
5 x Push ups in different positions (start wide and go into a close position)
10 x Mountain climber with rotation
5 x Jefferson curl (empty barbell)
10 x Strict press (empty barbell)
A) Strict press
4 sets of 6 reps Strict press
Rest as needed between sets
b) Deadlift
5 sets of 5 reps Deadlift w. reset
Rest as needed between sets
Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
For time
4 rounds
10/13 cal ski erg
9 Power clean @30/45 Intermediate: @35/50
4 Target burpees/Burpee pull ups
into
4 rounds
200 m run
9 Ring rows/Pull ups
4 Shoulders to overhead
TC: 23
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).