Grandi 101 – –
“Make Yourself a Priority“
Hreysti101
Metcon (No Measure)
A. E30S x 6 Sets @YBTE with lightweight:
1 Clean High Pull
1 Power Clean
1 Front Squat
1 Push Jerk
*Focus on working on your teqhnique
B. E45S x 6 Sets @AHAFA:
1 Clean&Jerk (Anyhow)
*Focus on keeping the bar close and make every single lift perfect. If you feel good increase the weight.
C. EMOM x 20 min @ca. 40-45% 1RM Power Clean @YBTE:
Min 1-5: 6-8 TNG Power Clean
Min 6-10: 4-6 TNG Power Clean&Jerk
Min 11-15: 3-5TNG Power Clean&Jerk + 3-5 Front Squats
Min 16-20: 2-4 TNG Power Clean&Jerk + 2-4 Front Squats + 2-4 Deadlifts
*Focus on good teqhnique in every lift. Remember – SMOOTH IS FAST!
Þrek101
Metcon (No Measure)
3 x 9 min AMRAPS with 90 sec Rest between.
A. AMRAP x 9 min @YBTE
5/5 Windmills (with rather light or no weight)
7/7 Punt Lunges w. DB
9/9 Cossack Squats (with light or no weight)
12 (6/6) Steps Strict Bear Crawls
*Focus on moving well and controlled.
B.AMRAP 9 min @YBTE
10/8 Cal Row
10 Hike Swings
10 Drop Squats
10 (5/5) Dynamic Side Plank
C. AMRAP 9 min @YBTE
10 (5/5) DB Clean&Jerk
10 Sprawls (on a plate/box or soft yoga presses)
10 Russian Leg Lifts (5/5 Single Leg Russian Leg lifts)
10 (5/5) Reverse Lunges (w. DB in Front Rack if you can)
Styrkur101
Metcon (No Measure)
A. You Have 12 Minutes to Work Your Way Up to 3RM Barbell Bench Press
Aim for ca. 93% of 1RM
B. E2.5M x 4 Sets
5 Strict Pull Ups @AHAFA
+ 7-9 Dbl KB/DB Sitting Strict Press (Bench or Box)
C. Alt. EMOM x 9 min
C1. 20-30 Sec Hollow Hold
C2. 10-15 Diamond Push Ups
C3. 10-15 Bicep Curls (Use BB or Dbl. DB/KB)