MKperformance
1 sessions per week
Must use App app to view and log training
Program Training
A
Field warm up
1 x 10:00
B
10 meter sprint
8 x 10
C
Bronco fitness test
A1
Power Snatch
A2
Hang Power Snatch
B1
Power Clean
B2
Hang Power Clean
C
Trap bar jump squat
A
Opsætning
B
CMJ
5 x 1
C
Drop Jump
D
Broad Jump
E
Trap Bar Deadlift
6 x 5 @ 65, 75, 85, MAX, MAX, MAX %
F
Barbell Bench Press
6 x 5 @ 65, 75, 85, MAX, MAX, MAX %
G1
Pendlay Row
6 x 5 @ 65, 75, 85, MAX, MAX, MAX %
G2
Pendlay Row
6 x 5 @ 65, 75, 85, MAX, MAX, MAX %
A
Single leg lateral pogo jumps to plate
3 x 10
B1
Side lunge med udfald
3 x 5
B2
Lateral Bound
3 x 5
C1
DB Pullover
3 x 5
C2
MB overhead slam
3 x 5
D1
Skulder udadrotation
3 x 8
D2
Nordic
3 x 6
A
Single leg pogo jumps
3 x 10
B1
Lunges m. udfald
3 x 5
B2
1-Leg Step-Up Jump
3 x 5
C1
Pullover
3 x 5
C2
MB overhead slam
3 x 5
D1
Skulder udadrotation
3 x 8
D2
Med Ball Rotational Throw
3 x 5
A
Zercher Squat
3 x 6
B1
DB Bench Press
3 x 12
B2
DB Incline Row
3 x 12
C
Forward lean shrugs
3 x 6
D
Farmers carry
3 x 20
A
Run
