Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Slowly build up to your heavy technical power clean and jerk of the day:

EMOM x 18

Minute 1-6

2 no TNG Power clean + 3 Push press

Minute 7-12

2 no TNG Power clean + 2 jerk

Minute 13-18

1 Power clean + 1 jerk

B. 8 min Amrap:

6 Hang power clean @ca. 50% of heaviest lift in A

6 STOH @same weight

20 DU/40 SU

Þrek101

Metcon (No Measure)

A. AMRAP 10 Min

12/9 Cal Row

5/5 DB Hang Clean & Jerk

8 T2B

Rest 2 Min

B. AMRAP 10 Min

32 Double Unders / 40 Single Under

8 Single Kb. Squat Clean (both hands on kb)

4 Heavy AtlasBall Over Shoulder

Rest 2 min

C. AMRAP 5 min

2 – 4 – 6 – 8 – 10….

Sprawls

Light Kb Snatch

Styrkur101

Metcon (No Measure)

A. Deadlift – E2M x 5 sett.

Sett 1 -3:

5 No TNG rep @ 75-85% 1RM.

Sett 4-5: 3-5 reps Speed deadlift @ 60% 1RM.

B. E3M x 3 sets:

8-10 Barbell Yates Row +

8-10 Barbell shrugs +

12-16 Reverse lunges w/ KB in goblet hold.

(Hvet til þess að gera reverse lunge af upphækkun (t.d. 15 – 20 kg plötu)

C. Alt EMOM x 9 min.

C1: 6-8/6-8 Sgl leg romanian deadlift.

C2. 4-6 Chin up,straight into 15 Hollow Rocks. Do weighted chin-ups if you can.

C3. 15 Banded face pulls.

Athugasemdir

athugasemdir