Dagens program til din træning
10-20 sec. External shoulder rotation on each side
10 x Dislocations
10 x Overhead squats
10 x Trunk rotations
5 x Press from neck with snatch grip
10 x Overhead squats
5 x Muscle snatch from hang
A) Snatch
5 sets of 3 reps Snatch balance
Rest 2 min between sets
Then with 110-120 % of the weight
4 sets of 2 reps Overhead squats
Rest 1-2 min between sets
B) Deadlift & box jump
B1: Banded deadlifts
4 sets of 5 reps
B2: High box jump
4 sets of 5 reps
Rest 2-3 min between sets
Comment: For the deadlifts, do some warm up sets and then use the same weight for the 4 sets. RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure). Go directly from Deadlift to Box jumps and then rest.
Try to go extra high on the box jumps. You should be able to do 5 reps.
AMRAP 1: 10 Double DB Power clean & Jerk + ME Burpee over DB @2x10/15 Intermediate: @2x15/22,5
AMRAP 1: 15 Knee raises/knees to elbows/Toes to bar + ME Double DB Step overs
AMRAP 1: 15 Push ups + ME cal Assault bike
Comment: Do the AMRAP’s 3 times each. Alternate between them. Rest for 1 min in between.
Total time: 17 min
12 x Side bends (each side)
8 x Rower plank outs
12 x Weighted V-ups
Rest 1 min between rounds
Comment: Build up in weight over the 5 sets. Try to go heavy. Use a rack.