Dagens program til din træning
10 x Disolations with stick
10 x Kneeling circles on wall (each side)
30 sec x Wall squat w. twist (each side)
6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell)
6 x Snatch balance
6 x Squat snatch
A) Squat snatch
Build to heavy 2 reps of Squat snatch
Rest as needed
Then with 80-85 % of the weight
2 sets of: 1.1.1.1.1 reps with 20 sec rest between reps.
Rest as needed between sets
b) One arm DB shoulder press
4 sets of 6 reps One arm DB shoulder press (each arm)
Rest 1-2 min between sets
Comment: Do some warm up sets and then use the same weight in the 4 sets.
c) WOD
For time
10-8-6-4
Back squat @35/50 Intermediate: @45/65
Shuttle runs
Rest 1 min
20-15-10-5
Ring rows/Pull ups
Target burpees
Rest 1 min
30(36)-20(24)-10(12)
Cal ski erg
Single unders/Single crossover
TC: 25
Comment: Calories for men: 36-24-12. Back squat from rack.
Comment: Build up over 4-6 sets until you have reached heavy 2 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).