Grandi 101 – –
Í maí ætlum við að vera með Double Unders áskorun.
Við munum flétta því inn í einhverjar æfingar en einnig hvetja ykkur til að æfa ykkur sjálf í nokkrar mín a.m.k. þrisvar sinnum í viku fyrir eða eftir æfingar.
Markmiðið er að ná double unders í eitt skiðti fyrir öll!
Practice makes perfect 🙂
Taktu endilega max rep double unders um leið og færi gefst og skrifaðu fjöldann niður. Í lok maí tekurðu sama test aftur og sérð bætinguna 🙂
Hreysti101
Metcon (No Measure)
A. In 13 minutes finish 4-5 rounds for Quality of:
3 Deadlift; AHAFA – Reset after every lift
8-10 Kneeling DBL Strict KB Presses (light to medium weight)
10/10 Banded Side Steps
B. E3M x 5 Sets @Your Best Technical Effort)
8-10 DeadLift, TouchNGo (ca. 60-65% of 1RM)
4-8 HandstandPushups, Anyhow
4/4 KB Clean&Jerk (heavy-ish)
Þrek101
Metcon (No Measure)
A. For Time @Your Best Technical effort
5 Rounds:
800/600m Bike
10-15 Russian Swings
8 Rounds:
4/4 Hang Dumbell Snatch (medium weight)
3/3 Reverse Lunges (with kb in front rack)
10-20 Double Unders / 40 Single Unders
5 Rounds:
800/600m Bike
6/6 Single Arm Thrusters @medium weight
Timecap or AMRAP up to 31 in Bike (buy feel, slow or fast)
*Endilega æfa double unders ef single unders er orðið auðvelt.
Styrkur101
Metcon (No Measure)
A. In 10 Minutes Finish 4 Rounds of:
4-3-2-1 Deficit Deadlifts @80-90% of 1RM
5/5 Half Kneeling KB Press
B. E4M x 5 Sets
4 Snatch Grip Deadlift
8 Hand Release T Push Ups
12 American KB Swings
16 Banded Glute Bridge
20 Tricep Pushdown