Grandi 101 – –
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.