Dagens program til din træning
5 x Hindu stretch
8+8 x One arm KB overhead lunges (8 lunges for each arm)
8 x Scapula push ups
5 x Snatch deadlift
5 x Muscle snatch (from hang)
5 x OH squat
5 x Snatch grip press behind neck
A) Snatch
4 sets of 3 x power snatch from block (the middle of your thigh)
Rest 1-2 min between sets
Then with the same weight
EMOM 5 (from block)
1 x snatch pull + 1 x power snatch with 3 sec pause at the power catch
4 sets of 6 reps (each arm)
4 sets of 8 reps (each leg)
Rest 1 min between sets
Comment: Focus is to activate the standing leg in the single leg Romanian deadlift.Comment: Focus is to activate the standing leg in the single leg Romanian deadlift.
300 Single Unders / 250 Double unders
On the minute: 6 KB swings @16/24 Intermediate: @20/28 RX: @24/32 (start at 0.00)
Comment: If you are challenged on double unders then do a combination of double unders and single unders.
12/15 cal Ski
9 OA DB Hang clean & Jerk @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
6 OA DB overhead squat @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
3 Rope pulls / rope climbs
Comment: Challenge yourself with rope climb and get as high up in the rope as possible.
Comment: The weight can be dropped between reps. Use blocks, plates or drop pads. The barbell must be at the middle of your thigh. Build up in weight over the sets.