Dagens program til din træning
8 x Cat & cow
5+5 x Thoracic Rotation
8+8 x Bottom up KB press
8+8 x One leg KB deadlift
5 x Jefferson curls
5 x Torso twist
5 x Strict press
Build to a heavy 2 rep of Strict Press
Rest as needed between sets
Then with 90-95 % of the weight do:
4 sets of 1 rep strict press
Rest 1-2 min between sets
B) Deadlift
3 sets of 8 reps TNG deadlift
Rest 1-2 min between sets.
Comment: TNG= touch and go. Let the barbell touch the ground and go immediately to the next lift. Do some warm up sets and then do the 3 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
Then with the same weight do:
1 set of AMRAP TNG deadlift
Comment: In this fourth set you do as many reps as possible. If you used the correct RIR you should be able to do around 2 more reps.
C) Ring Muscle Up
Watch this video of Kipping Ring Dipsand do:
5 x Fast knee raise
5 x Fast knee raise + jumping dip
5 x Jumping dip
2-5 x Swinging kipping dips
(Do 3 swings before you do your kip)
3 x 3 Kip swings + 1 x hip to rings
2-5 Ring pull ups (with/without band) / attempts on Kipping Ring Muscle Up (If you have a training buddy then help each other by doing assisted ring muscle ups .)
Rest as needed.
50 Single unders / Double unders
14 DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
20 DB lunges
Max burpee box jump overs
Comment: Build up over 4-6 sets until you have reached a heavy 2 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).