Grandi 101 – –

Höldum áfram að huga að hreinum höndum og hreinum búnaði 🙂

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Hreysti101

Metcon (No Measure)

A. E2,5M x 4 Sets:

5/5 Strict DB Presses + 5/5 DB Push Press; AHAFA (do 5 strict press & straight to 5 push press – then switch sides)

8-10/8-10 Single Hand DB Bent over Row against support

B. E2,5M x 4 Sets:

5-7/5-7 DB Bicep Curl to Arnold Press

10/10 Single Leg Step Ups wit one DB

Plank with shoulder taps x 20

C. EMOM x 9 min

C1. 6-10 Sprawls to Box Jumps

C2. 5-7/5-7 Single Hand DB Thrusters

C3. 8-10/8-10 Single Leg Russian Leg Lifts on Floor (use DB as a support if you want)

* It’s also possible to use KB in these workouts

Metcon (No Measure)

A. E2,5M x 4 Sets:

5/5 Strict DB Presses + 5/5 DB Push Press; AHAFA (do 5 strict press & straight to 5 push press – then switch sides)

8-10/8-10 Single Hand DB Bent over Row against support

B. E2,5M x 4 Sets:

5-7/5-7 DB Bicep Curl to Arnold Press

10/10 Single Leg Step Ups wit one DB

Plank with shoulder taps x 20

C. EMOM x 9 min

C1. 6-10 Sprawls to Box Jumps

C2. 5-7/5-7 Single Hand DB Thrusters

C3. 8-10/8-10 Single Leg Russian Leg Lifts on Floor (use DB as a support if you want)

* It’s also possible to use KB in these workouts

Þrek101

Metcon (No Measure)

30 Min EMOM

Min 1-9

A) 14-18 Sec Russian Swing

B) 5/5 KB Clean and Jerk

C) 10 Russian Leg lifts on Floor

Min 10-21

A) 8-12 Goblet Squat

B) 12-16 Alt. KB Punt Lunges

C) 6-10 Burpees

Min 22-30

A) 8-12 KB Sumo Deadlift High Pull

B) 6-8/6-8 KB’ Snatch

C) 10-12 Tuck Ups

Heimaæfing

Metcon (No Measure)

A. E2,5M x 4 Sets @YBTE:

5/5 Strict DB Presses +

5/5 DB Push Press (do 5 strict press & straight to 5 push press – then switch sides) +

8-10/8-10 Single Hand DB Bent over Row against support +

5 Soft Yoga Presses

B. E2,5M x 4 sets

5-7/5-7 Single hand KB Clean& S2OH anyhow (strict press, push press, push jerk) +

10/10 Split Squat (w. KB in Goblet hold)

C. EMOM x 9 @YBTE

C1. 16 – 20 Alternating Jumping Lunges

C2. 5-7/5-7 Single Hand DB Thrusters

C3. 8-10/8-10 Single Leg Russian Leg Lifts on Floor (use KB as a support if you want)

* Athugið að hægt er að finna allar þessar æfingar á Youtube 🙂

Athugasemdir

athugasemdir