Dagens program til din træning
10 x Prone press & pull
30 sec Pigeon stretch (each leg)
5 x High pulls from hip (snatch grip)
5 x Muscle snatch
5 x Press behind the neck
5 x OH squats
5 x Behind neck press in squat stance
5 x Snatch balance
A) Snatch from block
6 sets of 2 reps squat snatch from block
Rest 1-2 min between sets
With this weight do:
3 sets of 1 rep squat snatch from block with a 4 sec pause at the catch (bottom of the squat).
Rest 1-2 min between sets
5 sets of 4 reps Back squat
After each set do 4 Broad Jumps
Rest 2 min between sets.
Comment: Do some warm up sets and then do the 5 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure). Right after each set of back squats do 4 reps broad jump. Focus to be explosive and jump as far as possible.
4 x Sitting foot lock to hanging position
3 x Vertical jumps + foot lock
4-8 x Rope hanging knees to elbow
4+4 x Sitting L-sit rope pull ups
10-20 sec rope hang
Rest as needed
Comment: Sitting foot lock to hanging position = lock your feets around the rope and stand up in the rope.
Vertical jump = Jump straight up and catch the rope as high as possible. Do a foot lock as close to your hands as possible.
L-sit rope pull ups = Come down and sit on the floor between each repetition. Get help from your legs so that it is possible to pull yourself up. Do 4 repetitions with one arm at the top and then 4 opposite. If possible, do the repetitions as in the video.
Then
1-3 Rope pulls/rope climb/leg less rope climb
Comment: Choose a number and scaling
20 Heavy DB Snatch @15/22,5 Intermediate: @20/27,5 RX: @22,5/30
80 Wall Balls 14/20 lbs
40 Heavy DB Hang Cleans
130 Single Unders/Double Unders
Comment: Choose a DB that feels heavy
Comment: The weight can be dropped between reps. Use blocks, plates or drop pads. The barbell must be just above the knees.
Do some warm up sets and then build up in weight.