Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt. EMOM x 12 min; Start light and Build across by feel

A1) 1 Hang Power Clean w. 2 sec pause in landing + 1 FS + 1 Jerk anyhow

A2) 1 Power Clean + 1 Hang Squat Clean + 1 Jerk anyhow

B. EMOM x 12min; Build across by feel

2 Clean (Power or Squat) + 1 Jerk anyhow

* Focus on good technique!

C. 3 Rounds for Quality:

Plank with 10-20x shoulder taps straight in to 10-20 strict mountain climbers + 20-30 sek Hanging L or H-sit Hold

Þrek101

Metcon (No Measure)

A. Alt EMOM 15m

6/6 Split stance single arm RDL

6/6 DB clean and jerk

6 Long jumps, focus on length

B. Alt EMOM 15m

6/6 Back lunge from plate(s) with 2 KB in suitcase hold

8 Extended dbl KB deadlifts, narrow stand on 5kg plates

6/6 DB push press

Styrkur101

Metcon (No Measure)

A. E2,5M x 6 sets.

Set 1, 2 & 3:

4 Back Squat; AHAFA + 6-8 Explosive Box Jumps.

Set 4, 5 & 6:

10 Box Back Squat; AHAFA

B. E3M x 3 sets:

6-8/6-8 Bulgarian Split Squat; AHAFA +

6-8/6-8 Half Kneeling KB/DB Presses; AHAFA +

10/10 Bicycle crunches +

C. Emom x 9 min:

C1) 15-20 Drop Squats

C2) 10/10 Heavyish KB’ SideBends

C3) 15-20 Weighted Situps (w. weightplate above shoulders)

Athugasemdir

athugasemdir