Uge 2 Træning 4

Warm up

With a barbell

10 x Elbow rotations
10 x Torso twist

2 rounds with a barbell:

10 x Tempo Deadlift (3 sec down)
5 x Hip power clean
5 x Hang power clean
5 x Front squat

5 x Tempo Strict press (3 sec down)
3 x Push press
3 x Push jerk (1 sec pause in catch)

a) Push press, push jerk & Split jerk

E2MOM 12

1 x Push press + 2 x Push jerk + 2 x Split jerk

Comment: Do some warm up sets and then build up in weight over the 6 sets. You can’t drop the weight between reps.

b) Clean & Jerk

5 sets of 1 x pause power clean (2 sec pause at knees and 2 sec pause in hips)

Rest 1-2 min between sets

Then with 60-65%:

EMOM 5

5 x TNG Clean & Push jerk

c) Pistol Squats

Two versions depending on your level. Then an EMOM for everyone.

Version 1 - 3 rounds of:

6+6 x Box pistol squats (6 reps each leg)
6+6 x Pistol squat with (light) plate

Comment: For both exercises, get down as deep as possible. For the Box pistol squats, push against the floor to get up.

Version 2 (RX) - 3 rounds of:

6+6 x Tempo Box pistol squats (6 reps each leg w. 4 sec down)
4 x Alternating Dragon Pistol squat

EMOM 6

1: 50-70 Single unders/Double unders
2: 10-16 Pistol squat on a bench/ Pistol squats

d) WOD

1 min on/30 sec off
5-4-3-2-1

Deadlift
ME burpees over bar

Rest 3 min

1 min on/30 sec off
5-4-3-2-1

Bench press
ME cal Assault bike

Total time: 17 min

Comment: The weight increases every set. Begin with a RIR 4 on the first 5 reps. Then increase the weight every set. Make a plan before you start - you only get 30 sec rest between rounds.

MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Warm up