An ”easy” strength program

Dagens träningsprogram. Har alltid haft svårt för sumo dead lift men du vet vad man säger, om man inte tränar på det så blir man inte bättre.


Är lite för seg, omotiverad och irriterad för att orka köra svingar, så det blir det här i stället. Hittade programmet hos Tommy Blom, men det kommer från Pavels StrongFirst program

Here is what you do Before you start the practice, make sure to ”warm-up” your movement patterns to get into the groove, which means… practice the lifts that you will use in your practice session.

When you go into the work-out make sure that you keep the tempo up, dead lifts should be touch and go. When switching hands in the swing section, make sure to use the hand to hand swing.

The Session

  • 5 Kettlebell one hand swing, weak hand hand
  • 5 Kettlebell one hand swing, strong hand
  • 5 Kettlebell two hand swing
  • Put the bell down and shake the tension off
  • 5 Kettlebell one hand dead lift, weak hand
  • 5 Kettlebell one hand dead lift, strong hand
  • 5 Kettlebell sumo dead lifts
  • Put the bell down and shake the tension off
  • 5 Kettlebell goblet squats
  • 15 seconds of StrongFirst plank
  • REST for 15 diaphragmatic breaths while shaking the tension off

Repeat this for 3-5 rounds, if you can reach 5 rounds… you are to quote Pavel ”under belled” so pick a bigger weight and move down to the amount of rounds that you can handle with the new weight without loosing form.

Enjoy your new strength/body/posture

Original Page: http://www.tommyblom.com/an-easy-strength-program/

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