Hey bb.dk
Jeg har siddet og leget lidt med et træningsprogram som er sports orienteret, med fokus på eksplosivitet. Kom gerne med ris og ros til hvad der kan laves om


Monday:
DB Deadlift-snatch 5 sets, 5 reps for each arm
Weighted jump squat 5 sets, 5 reps
Heavy DB rows, 5 sets, 5-8 reps
BB benchpress 5 sets, 5 reps same weight
Standing DB press, 5 set 8-12 reps
Cable suplex 3 sets, 8-12 reps


Wednesday:
Split jerk 5 sets, 5 reps
Box squat 5 sets, 5 reps
Push press 5 sets, 5 reps
Bent over row 5 sets, 5-8 reps
Clap pushups, 30 sec rest, 40 reps
Rockies 4 sets, 20 reps

Friday:
Rack clean 5 sets, 5 reps
Incline benchpress, 5 sets, working up to 3RM
v-bar rows 5 set, 5-8 reps
single arm DB shoulder press 5 set, 8-12 reps
Kettlebell swing 5 sets, 8-12 reps
Box jump 3 set, 8 reps
Leg raises rest 20 sec, reps 50