MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Uge 2 Træning 1

Odense Crossfit program wallballs

Warm up

With a stick

10 x Dislocations
10 x Goodmornings into squat 

1 round:
2 rounds with a barbell

5 x Deadlift
5 x Muscle cleans from hip (high elbows) 
5 x Power cleans
5 x Squat cleans

A) Squat clean

Build to a heavy set of 3 reps of squat clean

Rest as needed

Comment: Build up over 4-6 sets until you have reached a heavy 3 reps. The weight can be dropped between reps, but make sure you go straight to the next rep without a break. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).
The weight you end up with is used in the next part. 

3 sets: 1 x clean pull + 1 x squat clean

1-2 min rest between sets.

B) DB Bench press & bent over row

B1: DB Bench press

4 sets of 4 reps

B2: Double DB bent over row

4 sets of AMRAP (same weight used for bench press)

1-2 min rest between sets

 

Afterward: 2 sets of 8 reps DB bench press

1 min rest between sets

Comment: Do a few warm up sets before you start. Use the same weight in bench press as in bent over row and do as many reps as possible.
Afterward you do 2 sets of 8 reps bench press with a lighter weight

c) WOD

E3MOM 12

16/20 cal standing bike
Scaled: 4, Intermediate: 6, RX: 8 Parallette facing burpees
2 Wall walks

Comment: Start every 3 min and do all 3 exercises. Parallette facing burpees are either 4, 6 or 8 reps depending on your level

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