Grandi 101 – –

„Slow progress is better than NO progress“

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Hreysti101

Metcon (No Measure)

A. E30S x 10 (5 min) 2 Hang Power Snatch @ca. 50% 1RM Snatch

B. E30S x 10 (5 min) 1 Power Snatch + 1 OHS @ ca. 60-70% 1RM Snatch“ „C. EMOM x 10: 1-2 Squat Snatch @ca,. 80-90% 1RM Snatch.

If you feel great go for more!

*Ef Squat snatchið virkar ekki gerðu þá power snatch + ohs eða bara power snatch með smá pásu í lendingu

D. 10 -9-8-7-..-1 of: Hang Power Snatch (ca. 30/20kg or light weight) + Lateral Burpess over Bar

TimeCap: 10 min

*In all lifts focus on great teqhnique!

Þrek101

Metcon (No Measure)

3 x 9 min amrap’s

Rest 2 min between

A. AMRAP 9 min @your best technical effort

10/8 cal Bike

10/10 Single arm DB/KB Snatch @moderate weight

10 V-ups or single leg V-ups

B. AMRAP 9 min @your best technical effort

30 DU/ 60 SU

10/10 BW Step-ups

20 Russian Twists

C. AMRAP 9 min @your best technical effort

10/8 Cal AirBike

10/10 Ballistic Row (AHAFA)

10 Sprawls

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 Sets

5-5-4-4 Front Squats @65-75% of FS 1RM (Increase Weight as Reps Decrease)

+ 10-12 Lu Raises @Light Plates

B. Alt. EMOM x 15 Min @AHAFA

B1. 8/8 Bulgarian Split Squats

B2. 30 Sec Bear Crawl

B3. 8 Explosive Box Jumps – Land in Power Position not In a Deep Squat

B4. 30 Sec Banded Lateral Walks

B5. 8/8 Gorilla Rows

Athugasemdir

athugasemdir