Grandi 101 – –
“Ok Monday. Let’s do this!“
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