Uge 1 Træning 1

Warm up

1 round with a stick

10 x Dislocations
10 x Overhead lunges
10 x Split jerks (focus on the position of the feet)

2 ROUNDS WITH AN EMPTY BARBELL

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

Spend 2 minutes rotating and stretching your wrists

A) Split Jerk

5 sets of 4 reps Split Jerk

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.

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

B1: 1 arm row

4 sets of 5 reps (each arm)

B2: Single leg KB deadlift

4 sets of 8 reps (each leg)

Rest as needed.

C) WOD

5 Rounds for time

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

TC: 19

d) Accessory

3 Rounds

30 meter heavy Farmer Walk
10-20 Alternating V-ups
30 meter KB overhead walk (2xKB)

Rest as needed.

MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Warm up

C) WOD

d) Accessory