Dagens program til din træning
8 x Supine scorpion
3 x Walkout
5 + 5 Squat with rotation
10 x Elbow rotations
6 x Deadlift
6 x Muscle clean
6 x Front squats
6 x Strict press
A) Squat Clean
Build to a heavy 3 rep of Squat clean
Rest as needed
With 110-115 % of the weight:
3 sets of 3 reps Clean pulls
Rest 1 min between sets
B) Strict press & Push press
E2MOM 10
3 x Strict press + 4 x push press
Comment: Do some warm up sets. Then build up in weight over the EMOM. RIR 1-2 on Strict press. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).
Meter KB walking lunges @2x12/20 Intermediate: @2x16/24 RX: @2x20/28
Ring rows/pull ups/C2B
Hand release push ups
10-30 sec Single arm dead hang (each arm)
30-45 sec KB Farmer hold (Heavy)
Rest as needed between rounds
Comment: Build up over 5-7 sets until you have reached a heavy 3 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).