Dagens program til din træning
2 min moderate tempo on assault bike
5 x OH Wall Squat (4 sec down)
5+5 x Single Leg Glute Bridge
4 x Walkout with hip stretch
8 x Reverse lunges
5 x Thrusters w empty barbell
A) Front squat
E2MOM 10
4 x Front squat w. 65-70 % of your 1RM Front squat
b) Kipping Pull ups
E2MOM 8
20-30 sec of Max reps Kipping Pull ups
Comment: Use a band if you are challenged.
Then
Until failure:
1-2-3-4-5… reps unbroken Pull ups
Rest as needed between attempts
Comment: Increase by 1 rep every round until you are not able to complete the reps unbroken. Use a band if you are challenged.
c) Push press
4 sets:
2 sets of 4 reps Tempo Push press w. 4 sec down
1 set of 4 reps Tempo Push press w. 2 sec down
1 set of 4 reps (without tempo)
Rest as needed
Comment: Do some warm up sets and then increase the weight over the 4 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
d) WOD
2 min on/2 min off x 6
A:
5 Clean & Jerk @30/45 Intermediate: @40/60
8 Bar facing burpees
Max reps Wall walks/meter handstand walk
B:
6 Front squat
12 Knee raises/knees to elbows/Toes to bar
Max cal Row
Comment: Alternate between A and B.
Comment: Do some warm up sets and then use the same weight for the 5 sets. Use 65-70 % of your 1RM Front squat.