Grandi 101 – –

Miðasala á Árshátíðina okkar hefst kl. 16:00 í dag – í afgreiðslunni! 🙂

Tryggðu þér miða sem fyrst!

View Public Whiteboard

Hreysti101

Metcon (No Measure)

A. E30S x 10 Sets (5 min):

2-3 High/Hip Hang Power Snatch @ rather light weight

Rest 1 min before B.

B. E30S x 10 Sets (5 min):

1 Power Snatch + 1-2 OHS @ rather light weight

Rest 1 min before C.

C. E30S x 10 Sets (5 min):

1 Power Snatch + 1 Hang Squat Snatch @ca. 60-65% of 1RM

*Focus on GOOD technique in every single lift!

D. Alt. EMOM x 12 min:

D1. 3-5 Squat Snatch or 5-7 Power Snatches @ca. 50-60% 1RM

D2. 30 Sec Double Unders/Single Unders (try to work on your DU if your SU is good)

Þrek101

Metcon (No Measure)

A. Alt. 60 sec On – 40 sec Off × 3 Rounds/ 1 min Rest after each Round

A1. 8-10 Dbl KB Snatch Rem. Time Box Jumps 70/60cm (focus on solid snatch)

A2. 20-25 Wall Balls Rem. T2B/K2E

A3. 8-10 Rubber Band Long Jumps Rem.

KB Romanian Deadlift

A4. 8-10 Dbl DB Bench Press Rem.

Soft Yoga Press & Hindu Push Ups(do every other rep)

B. Core finisher – At your own pace

20x 16x 12x 8x Reps Of Each

Mountain Climbers (each)

V-Ups/Tuck Ups

Aquaman (each)

SidePlank K2E (not each)

Styrkur101

Metcon (No Measure)

A. E2,5M x 4 sets:

1st Set: 6 Back Back Squat @ca.70-75%1RM

2nd Set: 4 Back Squat @ca.75-85%1RM

3rd Set: 2 Back Squat @ca.80-90% 1RM

4rth Set: 1 Back Squat @ca. 85-95% 1RM

*After each set: 5 – 7 Explosive Air Squat Jumps

B. E3M x 3 sets:

8-10/8-10 Bulgarian Split Squat ; AHAFA (w. KB/DB Hanging in each hand)

14 -20 KB Romanian DL (medium to heavy weight)

C. Alt EMOM x 9 min:

C1. 5/5 Banded Side Steps + 5 Banded Air Squats

C2. 6-8/6-8 Single Leg Russian Leg Lifts on the floor

C3. 8-12 Bent over DB Flyes

Athugasemdir

athugasemdir