Grandi 101 – –
Hello Tuesday! Monday was good, Tuesday will be even better 🙂
Hreysti101
Metcon (No Measure)
A. EMOM x 12 min @Your Best Technical Effort:
1 Power Snatch
1 Hang Snatch (squat or power)
2-3 Overhead Squat
* Build across and focus on great technique.
**Keep the bar close and try to hit the contact spot in every single lift.
B. Five Rounds for time @YBTE:
500m Row or 1000m Bike
15 Overhead Squats @Ca. 40/30kg
*Aim for going unbroken in the OHS. Do Front Squat instead of OHS if you need to.
Time Cap: 18 min
Þrek101
Metcon (No Measure)
A. EMOM x 16 min @YBTE:
A1. 12-16 Gorilla Row
A2. 10-14 Lateral Step Ups Over (with weight if you want)
A3. 8-12 Russian Swings + 8-12 Romanian Deadlifts
A4. 15-20 Sec Hollow Hold + 15-20 Sec Superman Hold
Rest ca. 2 min
B. EMOM x 12 min @YBTE:
B1. 6-8/6-8 DB Snatch
B2. 30-40 Sec Jump Rope Anyhow
B3. 8-12 Sprawls to Box Jumps/ Step Ups
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 Sets
5 Front Squats @75% of Front Squat 1RM
+ 7/7 Single Arm DB Row @AHAFA
B. E2M x 4 Sets
7-9/7-9 Ipsilateral DB Bulgarian Split Squats @AHAFA
+ 20-30 Sec Reverse Grip Banded Tricep Pushdown @Light to Medium Band
C. 3 Giant Sets
12-16 Weighted Bench/Low Box Alt. Step Ups @AHAFA
12-16 Banded Side Steps
12-16 KB/DB Plank Pull-Through
1 Minute Rest