Dagens program til din træning
15 + 15 sec lunge and side body stretch
5+5 x Hip adductor rocks
4 x Walkouts with toe tap
10 x Prone press & pull
8+8 x Single leg deadlift
6 x Muscle clean
6 x Thrusters
A) Clean complex
E2MOM 14
1 x Clean Pull + 1 x Squat Clean + 1 x Hang Squat Clean
B) Deadlift
5 sets of 5 reps deadlift w. reset
Rest 2 min between sets
Comment: Reset = Bring the barbell to a complete stop between reps and regain your tension. Do some warm up sets and then the 5 sets w. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).
1 x Wall walks w. 10-20 sec wall facing Handstand hold
3 x Kick ups against wall
10-20 sec HSPU bottom position hold
3-10 x Kipping handstand push ups
Rest as needed
Comment: Use plates and ab-mats so it enables you to complete the drills. Bottom position = Hold for 10-20 sec in the bottom position of your handstand push up against the wall. Focus is to bend your legs and your hip so your knees go down towards your elbows. Open up your hips and the bottom of your feet are pointing up.
11 Double KB Cleans @2x12/16 intermediate: @2x16/24
13 Double KB Lunges (farmer hold)
15 Meter Double KB overhead walk
Every 2 min do: 8/12 cal Bike
Comment: Start with bike
Comment: Do some warm up and build up in weight over the EMOM