Velkomin á Grandi101
Á Grandi101 er áhersla lögð á fagmennsku, persónulega þjónustu og skynsemi í þjálfun. Þrenns konar þjálfunarmöguleikar (tímar) eru í boði – Hreysti101, Þrek101 og Styrkur101 og hafa meðlimir aðgang að öllum tímum
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Æfing dagsins
23.09.2021
Hreysti101
Metcon
A. E2M x 5 Sets (AHAFA)
Set 1: 7 Deadlifts
Set 2: 5 Deadlifts
Set 3: 5 Deadlifts
Set 4: 3 Deadlifts
Set 5: 3Deadlifts
*After each set of Deadlifts:
6-8/6-8 Bent over Row against support
B. Amrap 16 min @ Your Best Technical Effort
8 Deadlift @ medium weight
8 Box HandstandPushups
8/8 Lateral Box Steps Over (w. weight optional)
8/8 Strict Mountain Climbers (CrossOver)
Set 1: 7 Deadlifts
Set 2: 5 Deadlifts
Set 3: 5 Deadlifts
Set 4: 3 Deadlifts
Set 5: 3Deadlifts
*After each set of Deadlifts:
6-8/6-8 Bent over Row against support
B. Amrap 16 min @ Your Best Technical Effort
8 Deadlift @ medium weight
8 Box HandstandPushups
8/8 Lateral Box Steps Over (w. weight optional)
8/8 Strict Mountain Climbers (CrossOver)
Þrek101
Metcon
A. AMRAP 26 min @Your Best Technical Effort
10 KB’ Romanian Deadlift
8/8 Bent over Row
7/7 Split Squats (KB’ in front rack optional)
6 Sprawls
5/5 Sit-up- Get-up
40 DU / 80 SU
* E2M do 8-10 Air Squats (Start the workout with 8-10 Air Squats)
10 KB’ Romanian Deadlift
8/8 Bent over Row
7/7 Split Squats (KB’ in front rack optional)
6 Sprawls
5/5 Sit-up- Get-up
40 DU / 80 SU
* E2M do 8-10 Air Squats (Start the workout with 8-10 Air Squats)
Styrkur101
Metcon
A. You Have 15 Minutes to Work Your Way Up to 1RM Deadlift
Focus on quality form!
B. E2.5M x 4 Sets
10-8-6-15 Barbell Hip Thrust @AHAFA
+ 8-10/8-10 Half-Kneeling DB Arnold Press @AHAFA + 10-15 Banded Pull Aparts
C. Alt. E90s x 6 Sets (3 Sets of Each)
C1. 8/8 Staggered Stance DB/KB Romanian Deadlift + 10-16 Cossack Squats
C2. 15-20 Sec L-Sit Hold (Scale as You Like) + 15-20 Sec/15-20 Sec Side Plank Holds
(w. Leg Raised)
Focus on quality form!
B. E2.5M x 4 Sets
10-8-6-15 Barbell Hip Thrust @AHAFA
+ 8-10/8-10 Half-Kneeling DB Arnold Press @AHAFA + 10-15 Banded Pull Aparts
C. Alt. E90s x 6 Sets (3 Sets of Each)
C1. 8/8 Staggered Stance DB/KB Romanian Deadlift + 10-16 Cossack Squats
C2. 15-20 Sec L-Sit Hold (Scale as You Like) + 15-20 Sec/15-20 Sec Side Plank Holds
(w. Leg Raised)
Athugið – á morgun bætum við við 12:30 tíma 🙂