Dagens program til din træning
1: 40 sec Disolations with stick
2: 40 sec Kneeling circles on wall
3: 40 sec Wall squat w. twist
4: 40 sec Plank toe touch
5 x Snatch deadlift
5 x Hang snatch pull
5 x Hip Power snatch
5 x Hang power snatch
5 x Tempo Power snatch (3 sec to hip)
5 x OH squats
A) Snatch Complex
5 sets of: 1 x Power Snatch + 1 x Hang Power Snatch + 1 x Hang Squat Snatch
Rest as needed
b) Back Squat & DB Bench Press
A1: 4 sets of 3 reps Back Squat
A2: 4 sets of 8 reps DB Bench Press
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight in all 4 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).
EMOM 20
1: 12 Ring rows/Pull ups
2: 8 Clean & Jerks @25/35 Intermediate: @30/45 RX: @35/50
3: 8-10 Burpee box jump over
4: 20 Wall Balls @14/20 lbs
5: Rest
Comment: Do some warm up sets and then build up in weight over the 5 sets.