Dagens program til din træning
10 x Dislocations
10 x OH squat
10 x Sotts press
5 x Snatch deadlift
5 x Snatch pull
5 x Hip power snatch
5 x OH squat
A) Power snatch
Build to a heavy 1 rep of Power snatch
Rest as needed
With 75-80 % of the weight:
4 sets of: 2 x power snatch
Rest 30 sec between sets
Comment: You can drop the weight between reps.
B) Box squat
4 sets of 6 reps box squat (1 sec pause on the box)
Rest 1-2 min between sets
Comment: Do some warm up sets and then use the same weight for all 4 sets. Squat down on a box/bench so that you are below horizontal in the bottom position. You should aim to have one second pause on the box. The pause makes the movement heavier at the bottom, as you have to start the weight from dead without a stretch reflex. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
1: 8-16 OA DB squat snatch @10/15 Intermediate: @15/22,5 RX: @17,5/25
2: 10-18 cal bike erg
3: 10-18 OA DB hang clean and jerk
4: 10-18 GHD sit ups
Comment: Choose a number and work for no longer than 45-50 sec.
8 x Incline Y-raises (2 sec hold in top)
12 x Banded face pulls
Rest 1 min between rounds
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).