Hey follow BB bruger
LIge et par hurtige spørgsmål omkring 2spit

1) Er det en skidt ide at kører 2 spit progarm over 4 dage istedet får 5?
2) Noget I mener skal rettes i min program?

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Monday- Upper Body
• Bench Press: 5 sets – 6 reps, 6 reps, 6 reps, 4 reps, 2 reps
• Incline Bench Press: 5 sets – 8 reps, 6 reps, 6 reps, 4 reps, 4 reps
• Standing Push Press: 4 sets -6 reps, 6 reps, 4 reps, 4 reps
• Bent Over Rows: 4 sets – all 6 reps
• Skull Crushers: 3 sets – all 6 reps
• Standing Dumbbell Curls: 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
• Dumbbell Shrugs: 4 sets - failure

Tuesday – lower body/abs
• Hang Clean: 4 sets – 6 reps, 4 reps, 4 reps, 2 reps
• Squat: 5 sets - 6 reps, 6 reps, 6 reps, 4 reps, 2 reps
• Dead Lift: 5 sets – 8 reps, 6 reps, 6 reps, 4 reps, 4 reps
• Front Squat: 4 sets – 6 reps, 6 reps, 4 reps, 4 reps
• Lunges: 3 sets – 8 reps
• Leg Curls: 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
• Behind the Neck Barbell Calf Raises: 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
• Calf Raises against the Wall Using Bodyweight as Only Resistance: 3 sets - failure
• Weighted V crunch: 3 sets – all 10 reps
• Trunk Twist: 2 sets – failure
• Weighted Decline Crunch: 4 sets – 8 reps, 8 reps, 6 reps, 6 reps

Wednesday – off

Thursday- Upper Body Day #2
• Incline Dumbbell Press: 5 sets – 10 reps, 8 reps, 8 reps, 6 reps, 4 reps
• Bench Press: 5 sets - 10 reps, 8 reps, 8 reps, 6 reps, 4 reps
• Seated Military Press: 4 sets – 6 reps, 6 reps, 4 reps, 4 reps
• Lat pull downs to front: 3 sets – all 6 reps
• Pull-ups: 5 sets – failure
• Close Grip Bench Press: 4 sets – 6 reps, 6 reps, 4 reps, 2 reps
• Weighted Dips: 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
• Barbell Curls: 4 sets - 10 reps, 8 reps, 8 reps, 6 reps, 4 reps

Friday – Lower Body Day #2
• Traditional Power Clean: 4 sets – 6 reps, 6 reps, 4 reps, 4 reps,
• Snatch: 4 sets – 4 reps, 4 reps, 3 reps, 2 reps
• Box Squat: 5 sets – 8 reps, 8 reps, 6 reps, 4 reps, 4 reps
• Dead Lift: 3 sets – 8 reps, 6 reps, 6 reps
• Leg Extensions: 4 sets – 10 reps, 8 reps, 8 reps, 6 reps
• Barbell Calve Raises: 3 sets – 10 reps, 8 reps, 6 reps
• Weighted Leg Lifts: 4 sets – all 8 reps
• Trunk Twist: 1 set – failure
• Medicine Ball Sit Ups: 4 sets – 8 reps, 8 reps, 6 reps, 6 reps

Er du god til at lave Clean & snatch ?

og jeg er go, kan jeg ikke sige. har ikket lært af nogen insturkør.
Men jeg har google en del omkring cleans, bla. fra exrx.net, og fundet en video jeg syntes der viser den meget godt-> http://www.youtube.com/watch?v=6TlbDQUWs0s
Og jeg har læst det igennem flere gange inde på exrx.s hjemmeside.
Men jeg kan da prøve at få en til at flime mig, imens jeg udfører en power clean. Så må en "prof" sige om det er rigtigt lavet

Men det er ikke lige til at finde nogen gode instrukør i dk syntes jeg, hvis der overhovedet er nogen som kender den rigtige metode

snatchen har jeg helt droppet btw. har bare ikke fået slettet det fra programet