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) Clean
5 sets of: 1 x Power Clean + 1 x Hang Squat Clean + 1 x Power Jerk + 1 x Hang Squat Clean + 1 x Split Jerk
Rest 1-2 min between sets
With 80% of the weight do:
3 sets of push press until RIR 3
Rest 1-2 min between sets
Comment: Do 3 sets of push press where you continue until you have reached a RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).
B) WOD
EMOM 16
1: 10-15 Deadlift @35/50 Intermediate: @45/65 RX: @50/75
2: 10-15 Burpees over bar
3: 15-20 V-ups
4: 6-8 Shuttle runs
Comment: 1 shuttle run = 2 x 7,5 m. Touch the ground at every turn.
8 x Half kneeling KB bottom up press (each arm)
10 x Single leg KB romanian deadlift (each leg)
Rest as needed
Comment: Build up in weight over the sets. Focus on good technique rather than heavy weight. You can’t drop the weight between reps.