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
E2MOM 12
1 x Snatch Pull + 2 x Power Snatch
b) Pull ups & Front Squat
B1: 4 sets of 6 reps Pull ups
B2: 4 sets of: 10-8-8-10 reps Front Squat
Rest 1-2 min between sets.
Comment: Use a band for pull ups if necessary. Do some warm up sets and add weight when reps get fewer and drop in weight then reps increase. Do the 4 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
3 Rounds
2 Wall walks
14/18 Cal Row
28 Wall balls @14/20 lbs
80 Single unders/60 Double unders
TC: 17
Comment: Do some warm up sets and then build up in weight over the EMOM.