Dagens program til din træning
10 x Elbow rotations
10 x Torso twist
10 x Tempo Deadlift (3 sec down)
5 x Hip power clean
5 x Hang power clean
5 x Front squat
5 x Tempo Strict press (3 sec down)
3 x Push press
3 x Push jerk (1 sec pause in catch)
a) Clean & Jerk complex
6 sets of: 1 x Power Clean + 1 x Hang Power Clean + 1 x Push press + 1 x Split Jerk
Rest as needed.
Comment: Do some warm up sets and then build up in weight over the 6 sets.
With this weight do:
2 sets of AMRAP unbroken Hang Power Cleans
Rest 2 min between sets.
B) Pistol Squats
2-3 rounds
10-30 sec hold in the bottom of a pistol squat (each leg)
10 x Pistol squat hold with leg exchange
6+6 Banded pistol squats /Pistol squats
Rest as needed
EMOM 5
1-3+1-3 Tempo pistol squats on a box (4 sec down)
Comment: Perform 1-3 reps on each leg every min. Go 4 sec down on each rep. If possible do a pistol squat back up, otherwise step back on the box. Focus on the slow phase down.
C) WOD
6 Knee raises/knees to elbows/T2B
6 Ring rows/pull ups/C2B
12 DB FR Reverse lunges @2x10/15 Intermediate: @2x12,5/20 RX: @2x15/22,5
12 DB Shoulders to overhead
Rest 3 min
12 Power Snatch @25/35 Intermediate: 30/45 RX: 35/50
12 Sumo deadlift high pull
18 V-ups
18 Box jumps
Comment: Use the weight you end up with in the first part. Do 2 sets of as many unbroken reps as possible of Hang Power Cleans.