Dagens program til din træning
10 x Dislocations
8 x Cat & cow
8 x Horizontal press w. band
8 x Banded overhead press
8 + 8 x Kettlebell Halo
8 x Jefferson curl
Rest as needed
3 sets of max reps at about 75 - 60 - 50 % of the weight from before
Comment: Start at 75 % of the weight from before and do 3 dropsets where the weight drops. Change the weight and go without breaks. Optimally you have a spotter that changes the weight for you.
4 sets of 8 reps
1-2 min rest between sets.
Comment: RIR of 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
5-10 Kip swings in ring (do a small kip from hollow to arch)
5-10 Kip only in the shoulders (keep your torso tight and with your shoulders pull the rings against the floor)
5-10 Kip swings to horizontal (so your legs are horizontal)
5-10 Toes to rings (try to get your feet all the way up to the rings)
Comment: When you are doing your toes to rings, try to keep your body/torso tight both in your hollow and arch. Pull actively back into your kip.
Go hard! Only 20 sec work at a time.
Comment: Build up over 4-6 sets until you have reached a heavy 4 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 reps before failure).