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
E2MOM 14
1 x Power Snatch + 1 x OH Squat + 1 x Squat Snatch
b) Incline DB chest supported row
4 sets of 6 reps Incline chest supported rows
Rest 2 min between sets
Comment: Do some warm up sets and then the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
c) WOD
EMOM 16
1: 12 Box Jump overs
2: 6 x Squat Clean + 6 x Hang Power Clean @25/35 Intermediate: @30/45
3: Max reps Push Press
4: Rest
Score = Total reps of push press
d) Accessory
3 rounds
10 x Single leg strict Leg raises/Toes to bar
8 x GHD Back extensions w. 4 sec hold in top position of every rep
30 sec Double KB front rack hold
30 sec Hollow hold
Rest 1-2 min between rounds
Comment: Do some warm up and then build up in weight over the first 4 sets and use the same weight in the last 3 sets.