Dagens program til din træning
10 x Dislocations
10 x Overhead lunges
10 x Split jerks (focus on the position of the feet)
5 x Behind the neck rack stretch
5 x Front rack back squat
5 x Push press
5 x Behind the neck push press
5 x Push jerk in split position
A) Split Jerk
5 sets of 4 reps Split Jerk
Rest as needed.
Then with the same weight
4 sets of: 1 split jerk with 3 sec in the catch + 1 split jerk
Rest 1-2 min between sets.
Comment: Pause for 3 sec in the catch in the first rep. Catch = in your split position with the barbell over your head.
B) 1 arm row & Single Leg KB deadlift
400/500 m bike
15 Knee raises in rings / Knees to elbow / Toes to rings
5 OA KB cluster @12/20 Intermediate: @16/24 RX: @20/28
4 Burpees to target (rings) / 2 Ring Muscle Up
Rest 1 min between rounds
30 meter heavy Farmer Walk
10-20 Alternating V-ups
30 meter KB overhead walk (2xKB)
Rest as needed.
Comment: Do some warm up sets and then build up in weight over the 5 sets. Focus on technique and become confident in Split Jerk rather than heavy weights.