Uge 2 Træning 2

Warm up

10 x Prone press & pull
30 sec Pigeon stretch (each leg)

2 rounds with an empty barbell

5 x High pulls from hip (snatch grip)
5 x Muscle snatch
5 x Press behind the neck
5 x OH squats
5 x Behind neck press in squat stance
5 x Snatch balance

Spend 2 minutes rotating and stretching your wrists

A) Squat snatch

7 sets of 1 rep Squat snatch

Rest 1-2 min between sets

Comment: Do some warm up sets and then build up in weight over the 7 sets.

Then with 80-85 % of the weight

EMOM 5

1 x Squat snatch + 1 x OH squat

b) Back squat

5 sets of: 8-6-6-4-4

Rest 1-2 min between sets

Comment: Do some warm up sets. Then build up in weight over the sets. All sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

C) Double unders & Single Crossovers

Two versions depending on your level.

Version 1 - EMOM 6

1: 40 sec x Single unders with something under your armpit to keep your elbows close to your body (use for example a t-shirt/band/knee bands)
2: 40 sec x 2 single unders + 1 double under

Version 2 (RX) - EMOM 6

1: 40 sec x 1 single under + 1 single under crossover (see min 2.55 in link)
2: 40 sec x double unders

D) WOD

4 rounds for time

12/15 cal row
10 Burpee box jump overs
5 Power clean @35/50 Intermediate: @45/70 RX: @55/80

TC: 11 min

Comment: Go hard from the beginning! Heavy weight, challenge yourself. It’s only 5 reps Power clean.

MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Warm up

C) Double unders & Single Crossovers

D) WOD