STYRKEHOLD MAJ & JUNI 2019

Opdateret: 6. juni 2019



TIRSDAG


WARMUP:

3 Sets

30sec Ring Plank

30sec Glute Bridge Hold

30sec Wall Sit


A1)

Kang Squat

Tempo: 3131 3 sets 4 - 6 reps Rest 60sec

*light loads to learn movement patterns


A2)

Single Arm DB Deadlift

Tempo: 3010 3 sets 6 reps per arm Rest 60sec


B1)

Back Squat

Tempo: 5551

3 sets 5 reps

(add load with each set and finish at 90% effort - strict TEMPO is key here);

rest 2-3mins


B2)

Suitcase RNT Reverse Lunges Tempo: 20X1 3 sets 6-8 reps per leg Rest 60sec x 3




TORSDAG


WARMUP:

3 sets:

6-8 Half Kneeling Single Arm

Landmine Press @ 2111 tempo


12 Banded Monster Walks (forward

and backward)


20sec Star Side Plank/side

rest as needed


A1) Barbell Z Press

3 sets Reps: 8,7,6;


A2) Segmented Clean Deadlift 3 sets 5 reps rest 2mins


B1) Incline DB Bench Press

Semi Supinated Grip

Tempo: 31X1

3 sets 6-8reps


B2) Strict Bar Dip

Tempo: 21X1

3 sets

4-6reps

rest 60sec


LØRDAG & SØNDAG (samme program)


WARMUP:

3 Sets

30sec Forearm Plank

10 Side Plank Rotations/side

10 Jefferson Curls

(very light with clients, even PVC is appropriate, just to learn the way you move this pattern)

rest as needed


A)

Front Squat

Tempo: 32X1 3 set 6 reps rest 2-3mins (focus on great positions this week - maintain strict tempo)


B1)

Suitcase RNT Split Squat Tempo: 2121

3 sets

Reps: 6-8/leg;

rest 60sec


B2)

Single Arm Farmers Walk

30m/arm

3 sets

rest 60sec


B3) Seated Dumbbell Press

2112

3 sets

Reps 6-8

rest 60sec



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Tirsdag:  05:00 - 24:00

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Torsdag: 16:00 - 20:00
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