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) Snatch Complex
5 sets of: 1 x Snatch Pull + 1 x Power Snatch + 1 x Snatch balance
Rest as needed
b) Pull ups & Back Squat
B1: 4 sets of 4 reps tempo pull ups (3 sec down)
B2: 4 sets of 6 reps Back Squat
Rest 2 min between sets
Comment: Do a pull up and then lower yourself for 3 sec. If not possible to do a pull up, then do negative pull ups. Jump up or use a box and then go down for 3 sec.
Back Squat = Do some warm up sets and then use the same weight for the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
4 Rounds
40 m Sandbag Carry @25/35 Intermediate: @35/50
10 Sandbag Squats
400 meter run
TC: 15
Comment: Do some warm up sets and then build up in weight over the sets.