Dagens program til din træning
5 x Hindu stretch
8+8 x One arm KB overhead lunges (8 lunges for each arm)
8 x Scapula push ups
5 x Snatch deadlift
5 x Muscle snatch (from hang)
5 x OH squat
5 x Snatch grip press behind neck
A) Snatch
7 sets of: 1 x Power Snatch + 2 x Overhead Squat + 1 x Squat Snatch
Rest as needed.
B1: Ring rows / Elevated Ring rows
4 sets of 8 reps
B2: Russian KB swings (Heavy)
4 sets of 8 reps
Rest 1 min between sets
Comment: Challenge yourself and try to lean back as much as possible in the ring rows / get your feets up in elevated ring rows.
Challenge yourself with some heavy KB swings.
D-Ball clean @40/70 Intermediate: @70/100 RX: @100/150 lbs
HR. Push ups / HSPU
OA Devils press @12,5/20 Intermediate: @17,5/25 RX: @ 20/27,5
*After every round: 14/19 cal Bike
8-10 Leg curls in rings
10+10 Banded side plank rows (10 each side)
30-45 sec Hollow hold
Rest as needed.
Comment: Do some warm up sets and build up in weight over the 7 sets.