Dag 1: Conditioning

Exercise Set Reps % of RM Kg Pause

Tempo Loeb - - - - -
30 min
3 min break
Bear Crawl 10 Retur - 3 kaeder 60s
m. kaeder /side
Superset Prowler 10 Retur - 50 0s

Superset Hollow Hold 10 30s - - 30s

(Max tid)
3 min break
Program Pullup (Se fanen 'Program Pullup')

Dag 2: Power
Exercise Set Reps % of RM Kg Pause
Giant Set Box Jumps 10+ 3-5 - BW 0s

Giant Set Front Squat 10+ 3-5 - BW 0s

Giant Set Front Squat 10+ 3-5 - BW 0s

3 min break
Hang Power Clean 10 3- Teknik 60s
Moderat
Box Jumps 10 2- BW 60s
3 skridt afsaet
Lateral Jump 10 3/side - BW 30s/side

3 min break
Superset Kettlebell Swing 10 10 - 16 0s

Superset Pushups 10 10(-1) - BW 0s

1-3 min break

Program Pullup (Se fanen 'Program Pullup')

Dag 3: Strength & Hypertrophy

Exercise Set Reps % of RM Kg Pause
Bench Press 10 2 90% - 1-2 min
of 2 RM
Front Squat 5 1- 40 kg 1-2 min
Eller mindre
3 min break
Dumbbell 5+ 20 - - 30-60s
Bench Press (Century Sets) Op til 100
Back Squat High Rep Back Squat Program
3 min break
Kettlebell Press 3 10/side - Start let 30s/side
Bottom Up
Front Foot Elevated 2 max/side - BW 30s/side
Split Squat
1-3 min break
Program Pullup + Hollow Hold (Se fanen 'Program Pullup')

Dag 4: Mix
Exercise Set Reps % of RM Kg Pause
Shuffle 3 5/side - - 2 min
'The Dohmas Shuffle'
Goblet Squat 3 10 - Let 30-60s

Farmer Carry 10 Retur - Tung 60s

Kettlebell Press 3 10/side - Start let 30s/side

Bottom Up
Program Pullup + Hollow Hold (Se fanen 'Program Pullup')
Let Loeb - 20 min - - -

Rice Bucket 1 5 min - - -

/side
Conditioning
Note:
Skiftevis mellem let (evt gaa) og haard loeb. Loeb haardt, 19 paa Borg skalaen
(se fanen 'Borg Skala'), naar du er nede paa 15 saa loeb haardt igen.
min break
Fokus paa position!! Hold kroppen taet paa jorden.
Position er vigtigere end hastighed!

min break

g 2: Power
Note:
Koer runder af box jumps, balls slams og chest throws.
Hold saa lidt pause som muligt.

min break
Start lige under knae.

Kort tilloeb

Brug en vaegt du kan tage ca 20 gange. Mere vaegt hvis 5x20

Lav saa mange saet indtil du faar 100 reps, max 20 rep per saet.
min break
Gennemfoer saa hurtigt som muligt.

1 mindre rep per saet.

min break

gth & Hypertrophy

Note:

20/20/20 tempo:
Dvs, 20s ned, 20s pause, 20s op
min break High Rep Back Squ
Brug en vaegt du kan tage ca 20 gange. Mere vaegt hvis 5x20. Dag
Lav saa mange saet indtil du faar 100 reps, max 20 rep per saet. 1
 ------------------------> 2
min break 3
https://www.youtube.com/watch?v=eNLudS0_cko 4
5+
https://www.youtube.com/watch?v=xlHT9l7ZuPU Stig i vaegt naeste gang h
reps i foerste set efter da
min break

ag 4: Mix
Note:
Skift mellem roed og groen rute hver gang.
Gaa tilbage til start.
Fokus paa god position, normal tempo

https://www.youtube.com/watch?v=eNLudS0_cko

Omkring 15 paa Borg skalaen

Se fanen 'Borg Skala'
Kontinuerligt 5 min per side.
Lav en masse forskellige bevaegelser, ikke taenk set/reps
High Rep Back Squat Program
Set Reps Kg
1 30 40
 2 30 40
1 30 50
3 25 50
2 15+ 60+
Stig i vaegt naeste gang hvis du faar 30
reps i foerste set efter dag 5.
 Program Pullup
Exercise Set Reps/tid % of RM Kg Pause
Active Hang 5 60s - BW 30-60s
(Max tid)
Top Hang 5 60s - BW 30-60s
(Max tid)
Ring Rows 3 12 - BW 30-60s

Wall Slides 3 15 - Band 30-60s

Hollow Hold 3 60s - BW 30-60s

(Max tid)
Glute Briges 3 Max - BW 30-60s
Med Hip Circle Hip Circle
m Pullup
Note:

Juster vinklen for lettere/svaerer

Brug en kasse til foedderne for svaerer
Band rundt om haandleddene
Ingen shrug i toppen!
Laves kun hvis der staar '+ Hollow Hold' I programmet

Hip Circle rundt om knae