Dagens program til din træning
1: 50 sec Banded Pulldown
2: 50 sec OH squat bodyweight
3: 50 sec 90 degree external rotation
5 x Snatch pull
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch
5 x OH squats
A) One and a half deadlift
5 sets of 4 reps One and a half deadlift
Rest 3 min between sets
b) Handstand walk
3 rounds of:
10 x Plank shoulder taps
2 x Wall walks
3 x Kick ups against wall or freestanding (controlled kick up and try to stand still)
Rest as needed
Then
3-4 rounds of: 5 meter Handstand walk
Comment: Build a 5 meter lane and try to walk the 5 meters in as few sets as possible.
c) WOD
E2MOM 16
10 Box jumps
10 KB swings @12/20 Intermediate: @16/24
8/10 cal row
d) Pump work
4 rounds
100 m Double KB Farmer walk
40-60 sec Dead hang
Rest 2 min
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).