Dagens program til din træning
10 x Dislocations with stick
5 x sotts press with stick
5 x High knees jump
5 x Snatch Deadlift
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch w. 3 sec pause in catch
5 x OH Squat
A) Power snatch
Build to a heavy 2 reps of Power snatch
Rest as needed
Use 65-70 % of the weight
Every 30. sec x 8: 2 x Power snatch
b) Deadlift
5 sets of 4 reps w. reset - use 80 % of your 1RM Deadlift
Rest 2-3 min between sets
Comment: Do some warm up sets and then use the same weight for the 5 sets. Use 80 % of your 1RM Deadlift from the last cycle.
c) WOD
5 rounds for time
8 Double DB Devils press @2x12,5/17,5 Intermediate: @2x15/22,5
4 Target burpees/Burpee pull up
12/15 cal ski erg
20 m Double DB farmer lunges
TC: 30
Comment: Build up over 5-7 sets until you have reached a heavy 2 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).