MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Week 5 Training 4

Odense Crossfit program wallballs

Warm up

2 rounds with a stick:

10 x Dislocations
10 x Goodmornings
10 x Overhead squats

2 ROUNDS WITH AN EMPTY BARBELL

5 x Snatch deadlift
5 x Muscle snatch from hang 
5 x Overhead squat
5 x Press from neck with snatch grip

A) Deadlift

3 sets of 12 TnG Deadlift

Rest 1 min between sets

Comment: Do some warm up sets and then the 3 sets with RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more rep before failure).
TNG= touch and go. Let the barbell touch the ground and go immediately to the next lift.

B) Bench press

5 sets of 5 reps Bench Press

Rest 1-2 min between sets

Comment: Do some warm up sets and then the 5 sets with RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more rep before failure).

C) wod

2 rounds for time

800 meter run
20 Bar facing burpees
30 Thrusters @20/35 Intermediate: @25/40 RX: @30/45
20 Ab-mat sit ups
50 Cal Bike

TC: 30

d) Pump Work

2 sets of Biceps curls until failure

8 x biceps curls w. an empty barbell + 10 meter walk with the barbell in 90 degrees

Comment: Do the 8 biceps curls and go directly to walk with the barbell in your hands and arms bent at a 90 degrees angel. Then do the curls again and afterward walk. Continue this way until failure. Choose a barbell that is not too heavy.

previous training
next training
arrow-right linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram