Dagens program til din træning
10 x Scapula push up
10 x Banded pull aparts
10 x Banded good mornings
5 x Scapula pull ups
5 x Walkouts
5 x Jefferson curl w. KB (light weight)
5 sets of 4 reps negative pull ups (5 sec down)
Rest 1-2 min between sets.
5 sets of 5 reps banded deadlift (try to perform the lift as explosively as possible)
Rest 2 min between sets
Comment: Use a band where you can feel some resistance. Do some warm up sets before the 5 sets and find a weight with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
EMOM 20
1: 1 Burpee over DB + 10 DBL DB snatch @2x10/15 Intermediate: @2x12,5/20 RX: @2x15/22,5
2: 2 Burpees over DB + 20 DBL DB hang cleans
3: 3 Burpees over DB + 30 Air squats
4: 4 Burpees over DB + ME cal Row
5: Rest
Comment: ME=max effort.
3 Rounds
12 Hammer curls
10 DB laterale flyers
8+8 KB side bends (8 each side)
Rest as needed.
Comment: Use a box or jump up over the bar and then go 5 sec down. Use a band if you are challenged. If you are not challenged enough then add weight.