Dagens program til din træning
4 x Walkout with hip stretch
10 x Scapula pull ups
8 x Kip swings
5 x Clean deadlift
5 x Clean Pull
5 x Power clean
5 x Front squat
5 x Squat clean
A) Squat clean
Build to a heavy 1 rep of Squat Clean
Rest as needed
With the same weight
3 sets of 3 reps Clean pulls
Rest 1 min between sets.
b) Chest supported row & Incline Y-raises
4 sets of 5 reps
B2: Y-Raises
4 sets of 10 reps
No rest between exercises and then rest as needed between sets
c) WOD
6 x 2 min on/1 min off
A:
Max Cal Run (if you don’t have an air runner then bike erg)
B:
3 Wall walks
5 Line facing Burpees
Max Cal Assault Bike
Score = Max cal
Alternate between A and B. 3 times on each.
Comment: Alternate between A and B. 3 times on each.
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).