Grandi 101 – –

“Ok Monday. Let’s do this!“

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Metcon (No Measure)

A. EMOM x 12 min @AHAFA

Min 1-6:

Snatch High Pull

1 Power Snatch

1 Hang Snatch

Min 7-12:

1-2 Squat Snatch

*Ef þú þarft að æfa tæknina fyrst og fremst tekurðu létta þyngd og gerir fleiri lyftur

B. 18 min AMRAP @YBTE

6 Squat Snatch / Deep Power Snatch @medium-heavy

8 Box Jumps

6-8 Box Hspu / Hspu

10/8 Cal Bike Erg

Þrek101

Metcon (No Measure)

A. E2,5M x 5 Sets; AHAFA

8-10/8-10 Bulgarian Split Squats

8-10/8-10 Gorilla Row

Plank with 14-20x Taps on KB

B. Alt. EMOM x 15 min @YBTE

B1. 2-3-4 KB’ Strict Press, Push Press + Push Jerk (L/R)

B2. 8-10 Tempo Goblet Squats (2020)

B3. 4-6/4-6 KB’ Hang Cluster

Styrkur101

Metcon (No Measure)

A. E2M x 5 Sets

4 Pause BB Bench Press @65-70% of 1RM (2 Sec Pause in Bottom Position)

+ 10-12 Bent Over Reverse Flies

B. E2M x 3 Sets

6-8 Bent Over BB Row @AHAFA

+ 10-12 Standing Overhead DB Tricep Extension

C. E2M x 3 Sets

8-10 Dips @AHAFA

+ 10-12 BB Bicep Curls

D. 4 Supersets

10-15 Hollow Ups

10-15 Inverted Rows/Ring Rows

*30 Sec Rest between sets

Athugasemdir

athugasemdir