Dag 1
A) WUP “DL”
B) Løb: 1000m easy jog.
C) Styrke: 5x5 af hver øvelse.
Én øvelse af gangen.
KB Goblet Squat (16-32kg)
BB Sumo DL High-pull (20-40kg)
BB Sumo DL (80-130kg)
D) Intervalløb:
10x400m
10-19km/t
Work/rest ratio 1:1
Dag 2
A) WUP: Mobility routine #2
B) Core #1
C) WOD:
Løb 30-40 min.
Tempo: easy/middel (puls zone 2-3)
Dag 3
B) Løb: 1000m easy jog.
D) Teknik/Styrke Power Clean
For quality:
10x Banded cross-over symmetri High pull
10x Paused DL @50kg (ved knæ op)
10x Overhand strict curl @ez bar + 2x10kg
10x Clean pull @50kg
10x Power Clean @40kg
10x Banded cross-over symmetri High pull
10x Overhand strict curl @ez bar + 2x10kg
5x 1 clean pull + 1 power clean @40kg
5x Hang power clean @40-50kg
E) WOD
For tid:
5 runder.
200m løb
9 dødløft @40-50kg
6 Hang power clean @40-50kg
3 Jerk @40-50kg
40sek Hexbar DL hold @60kg
F) Finisher (Optional)
Ez bar curls (normal grip). Ez bar+2x10kg.
20-18-16-14-12-10-8-6-4-2 reps
Dag 4
C) Core #3
D) WOD "juicy legs":
For time&quality:
2km løb
50 Backsquat @40kg
1km løb
50 Backsquat @40kg
2km løb
