MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Week 2 Training 2

Odense Crossfit program wallballs

Warm up

2 Rounds

6 x Pike push ups (on floor) 
5+5 x Thoracic Rotation 
10 x Dislocation (with a stick) 
10 x alternating dislocations (with a stick) 

2 rounds with an empty barbell

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

A) Power SnatchPower Snatch

5 sets of 2 reps power snatch

Rest as needed between sets.

Comment: Do some warm up sets and build up to a heavy 2 reps of power snatch. You can drop the weight between the 2 reps.

B) Push press

5 sets of 4 reps Push press

Rest 2 min between sets

Comment: Do some warm up sets and then the 5 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).

C) WOD

10-8-6-4-2

Burpee box get over 
Shuttle runs
Deadlift @45/65 Intermediate: @60/85

TC: 13

Comment: Use two boxes and use some bands to secure them. If you are challenged, turn the boxes to 20 inches instead of 24 inches. 1 x Shuttle run= 2 x 7,5 m. Touch the ground when you turn.

d) Accessory

3 rounds

10+10 x Bottom up KB press (10 on each side) 
30 meter Double KB FR walk 

Rest as needed

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