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 pull ups with 3 sec hold in the top position
Rest 1-2 min between sets.
B) Deadlift
4 sets of 6 reps deadlift
Rest 1-2 min between sets
Comment: RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
E2MOM x 4
50 Single unders/30 Double unders
15 Sit ups/Atomic sit ups/V-ups
3 Burpee pull ups/ 6 C2B/ 3 BMU
Rest 3 min
E2MOM x 4
50 Single unders/30 Double unders
16 OH lunges w. Wall ball 14/20 lbs
16 Wall balls
3 sets of: 12 Ring rows + 20 sec hold in top position
Rest 30 sec between rounds
Comment: Ring row gets harder the more horizontal you lie. On the last ring row hold the top position for 20 sec.
Comment: Use a band if you are challenged. If you are not challenged enough then add weight.