Dagens program til din træning
5+5 x Thoracic Rotation
10 x Dislocation (with a stick)
10 x Pull aparts
8 x Squat to stand
8 x Reverse lunges
5 x Snatch deadlift
5 x Muscle snatch from hang
5 x Press from neck with snatch grip
10 x Overhead squats
A) Snatch Complex
E2MOM 12
1 x Snatch Pull + 2 x Power Snatch
b) Front Squat
4 sets of: 10-8-8-10 reps Front Squat
Rest 2 min between sets
Comment: Do some warm up sets and add weight when reps get fewer and drop in weight then reps increase. Do the 4 sets with RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
c) Toes to bar
Test
Do some warm up and then 1 set of max reps unbroken Toes to bar.
d) WOD
4 x 3 min on/1 min off
12/15 cal Bike erg
20 Box Jumps
Max Toes to rings
Comment: Do max reps Toes to rings until min 3. Then rest 1 min.
Comment: Do some warm up sets and then build up in weight over the EMOM.