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Dag 2: Power

General warm-up
Brug 5-10 minutter
Runder af:
1-5 box jumps
1-5 ball slams
1-5 chest throws
Koer runder indtil 50 reps
3 min pause
Hang power clean
10x3 / 60s pause
Box jumps, 3 skridt afsaet
10x2 / 60s pause
Lateral Jumps
10x3/side / 60s pause
3 min pause
Superset: 10x10 kettlebell swings
Superset: 10x10(-1) pushups / 0s pause
Lav 1 rep mindre pushup hver runde (10, 9, 8 osv)
Pullup program
Aktiv haeng
5x60s
Top haeng
5x60s
Ring rows
3x12
Wall slides, m. band
3x15
Glute bridges, m. band
3xMax

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