I started with the mandatory and daily mobility/agilty set!
Described in detail:
10 OHS
2 min ankle stretch, per ankle (use 24kg kettle bell).
10 lounge-steps per leg with his hands together above your head with straight arms.
2 min per page Super Stretch:
Stand in the push-upsposition. Step forward with right leg, right next to the outside of your right hand, toes pointing straight ahead. Sink down with hip and knee, keep the tension all the time on left seat-side. Squeeze out the right knee more and more to access the deep-seat muscles. Increase gradually the pressure/movement for 2min. The opposite hip should be pushed forward by tighten the seat on that side.
Stand in the push-upsposition. Step forward with right leg, right next to the outside of your right hand, toes pointing straight ahead. Sink down with hip and knee, keep the tension all the time on left seat-side. Squeeze out the right knee more and more to access the deep-seat muscles. Increase gradually the pressure/movement for 2min. The opposite hip should be pushed forward by tighten the seat on that side.
10 explosive pushups
2 min groin stretch:
Kneel on floor with elbows to the floor. Spread your legs as much as you can and arch. Sink into a few inches at a time when the seat against his heelswithout lifting your upper body. Arch and move with the elbows down any movement.
Kneel on floor with elbows to the floor. Spread your legs as much as you can and arch. Sink into a few inches at a time when the seat against his heelswithout lifting your upper body. Arch and move with the elbows down any movement.
10 "vrängningar" agility with bar
10 OHS
Felt great after this run and much more mobile--and ready for liftin', we went in to various reps for technique and strength:
* Shoulder Presses up to 50 kg, in various combinations of 3 reps.
* Push Presses: reps in 3's - up to 1 rep. 60 kg.
Tried for 65 kg. Happy with lifts and technique
In-between the presses KTE kipping, that finally flowed great. I've done them before, but sometimes got back into swinging/flying, this time the kipping came out natrually!
Lastly, but not least a great short cardio/strength booster:
9-6-3 reps of
Thruster &
Kipping KTE (knees to elbows)
Felt great after this run and much more mobile--and ready for liftin', we went in to various reps for technique and strength:
* Shoulder Presses up to 50 kg, in various combinations of 3 reps.
* Push Presses: reps in 3's - up to 1 rep. 60 kg.
Tried for 65 kg. Happy with lifts and technique
In-between the presses KTE kipping, that finally flowed great. I've done them before, but sometimes got back into swinging/flying, this time the kipping came out natrually!
Lastly, but not least a great short cardio/strength booster:
9-6-3 reps of
Thruster &
Kipping KTE (knees to elbows)
No comments:
Post a Comment