Grandi 101 – –

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Minnnum á nýju tímana okkar í stundatöflunni. Hreyfingu101 sem er 18:30 í kvöld og og fimleikatæknitímann sem er annað kvöld kl. 18:30 🙂

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Hreysti101

Metcon (No Measure)

A. Snatch

A1. E30 sec x 8 sets @ light weight

1 Snatch Pull + 1 -2 Hang Snatch

A2. E30 sec x 8 sets: @ medium weight

1 Power Snatch + 1-2 Overhead Squats

A3. EMOM x 8 min: (AHAFA)

1-2 Snatch (anyhow)

1 Minute rest between A1, A2, A3

B. 5 Rounds For time @YBTE

8 HangPower Snatch (ca. 50 – 60% of 1RM)

7 Overhead Squats (same barbell)

6 Toes To Bar

30 DU/60 SU

*Time Cap 12 minutes

Þrek101

Metcon (No Measure)

A. AMRAP x 12 min; AHAFA

12 KB Romanian Deadlift

12 (6/6)Half Kneeling Presses

12 (6/6) Bulgarian Split Squats

12 (6/6) Dynamic Side Plank (20s/20s Side Plank Hold)

B. AMRAP x 15min @YBTE:

10-9-8-…-1 of:

Bike Erg (x2)

Russian Swings

Goblet Squats

Shoulder2Overhead (x2)

*If you finish work your way up again (2-3-4-…-10)

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 Sets

3 Back Squats @85% of 1RM

+ 6-8/6-8 Single Arm DB/KB Row @Heavy Weight

B. E2M x 4 Sets

6-8 DB/KB Bench Press @AHAFA

+ 8-10 BB Romanian Deadlift @AHAFA

C. Alt. EMOM x 9 Min

C1. 15-20/15-20 Sec Single Leg Wall Sit (or 30-40 sec Wall Sit)

C2. 20-30 Sec V-Up Hold

C3. 10-15 BB Hip Thrust @AHAFA

Athugasemdir

athugasemdir