Dagens program til din træning
10 x 90 degree external rotation
10 x Cobra to downward dog
20 sec. Shoulder stretch in rings
10 x Scapula pull ups
5 x Snatch Deadlift
5 x Muscle snatch (from hang)
5 x OH squat
5 x Snatch Balance
A) Snatch complex
7 sets:
2 sets of: 1 x Snatch Deadlift + 1 x Hang Power snatch + 1 x Squat snatch
2 sets of: 1 x Hang power snatch + 1 x Squat snatch
3 sets of: 1 x Squat snatch
Rest as needed between sets
b) Wide grip Pull ups
c) WOD
For time
12-10-8-6-8-10-12
DB bench press @2x10/15 Intermediate: @2x12,5/17,5
Double DB cleans
Wall balls @14/20 Intermediate: @20/30 lbs
TC: 18
d) Accessory
4 rounds
30-60 sec Dead hang
20 meter D-ball Bear hug carry
Rest 1-2 min between rounds
Comment: Do some warm up sets and then build up in weight over the 7 sets.