Grandi 101 – –
„Replace the words, if only, with, I WILL“
Hreysti101
Metcon (No Measure)
A. EMOM x 10 min @Your Best Technical Effort.
1-2 Clean&Jerk (Anyhow) Build across
*Focus on keeping the bar close and make every lift perfect.
B. EMOM x 20 min @ca. 40-45% 1RM Power Clean:
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)
A. E2,5M x 4 sets; AHAFA
12-16 Gorilla Row
6-8/6-8 Curtsy Squats (with weight optional)
20/20s Side Plank Hold
B. Buy In: 50/42 Cal Bike
.. into AMRAP 16min @YBTE
6/6 KB Hang Clean (medium weight)
7/7 Single Arm KB Shoulder To Overhead
8 Sprawls over KB
10 Toe Touches
11/9 Cal Bike
Styrkur101
Metcon (No Measure)
A. In 10 Minutes Finish 4 Rounds of:
3-5 Bench Press @80%+ of 1RM
5-7 Body Levers
7-9 Double KB Pendlay Row
B. In 10 Minutes Finish 4 Rounds of:
4-6 Push Press @AHAFA
6-8 Strict Pull Ups/Ring Rows
8-10 Bench Leg Raises
C. For Quality (Rest As Needed)
4-8-12-16-20 Reps of:
Alt. Single Arm KB/DB Floor Press
KB/DB Deadbug