Æfing dagsins
13.11.2019
Hreysti101
Metcon
A. E90s x 8 sets ;work your way up to 1 Technical heavy set of:
5 TNG Deadlift
3 TNG Power Clean
1 Jerk (anyhow)
B. For time @your best technical effort
50 WallBalls 9/6kg
40 Russian KB Swings @ca. 32/24kg
30 V-ups
20 Target Burpees
10 Strict Pull-ups
*Time Cap 10 min
5 TNG Deadlift
3 TNG Power Clean
1 Jerk (anyhow)
B. For time @your best technical effort
50 WallBalls 9/6kg
40 Russian KB Swings @ca. 32/24kg
30 V-ups
20 Target Burpees
10 Strict Pull-ups
*Time Cap 10 min
Þrek101
Metcon
The Hateful 8, Þrek101 Style - 30 Min Time cap
8 Rounds for time:
8 Push Ups
8 Russian Leg Lifts
8 Air Squats
8 Strict Pull Ups
8 Dbl. KB Deadlift
8 Dbl. KB Clean
8 Dbl. KB Shoulder to Overhead
8 Cal Row
8 Rounds for time:
8 Push Ups
8 Russian Leg Lifts
8 Air Squats
8 Strict Pull Ups
8 Dbl. KB Deadlift
8 Dbl. KB Clean
8 Dbl. KB Shoulder to Overhead
8 Cal Row
Skrá mig á æfingu:
WodifyWodifyÆfingin á morgun er:
Hreysti101
Metcon
A. EMOM x 10 min ;Build across
1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch
B. Alt EMOM x 15 min
B1. 6-8 Hang Power Snatch ;AHAFA
B2. 10/10 Single leg Hip thrusts (weighted if possible)
B3. 50 Double-unders / 75 Single-unders
1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch
B. Alt EMOM x 15 min
B1. 6-8 Hang Power Snatch ;AHAFA
B2. 10/10 Single leg Hip thrusts (weighted if possible)
B3. 50 Double-unders / 75 Single-unders
Þrek101
Metcon
A. Alt. E30S x10
A1. 4-6 KB Squat Clean R
A2. 4-6 KB Squat Clean L
B. AMRAP 22. Use double KBs @light/medium weight
6 Sumo DL
6 Row
6 Clean
6 Strict Press
6 Box Step overs (holding KBs down by the sides)
Rest 1 min
A1. 4-6 KB Squat Clean R
A2. 4-6 KB Squat Clean L
B. AMRAP 22. Use double KBs @light/medium weight
6 Sumo DL
6 Row
6 Clean
6 Strict Press
6 Box Step overs (holding KBs down by the sides)
Rest 1 min
Styrkur101
Metcon
A. E3M x 3 sets @ca. 75%1 RM
5 Deadlift (perfect form- No TNG) + 10 DB Lat pullover on bench ;AHAFA
B. Alt EMOM x 12 min
B1. 5/5 Single leg Romanian DL ;AHAFA @controlled tempo
B2. ca.15-20 Back extensions
B3. ca. 10 weighted Sit-ups
C. Alt EMOM x 9 min (3 set each)
C1. 10 Barbell Hip Thrusts ;AHAFA
C2. 10/10 Side Bends ;AHAFA
C3. Ca. 30 sec Hollow hold
5 Deadlift (perfect form- No TNG) + 10 DB Lat pullover on bench ;AHAFA
B. Alt EMOM x 12 min
B1. 5/5 Single leg Romanian DL ;AHAFA @controlled tempo
B2. ca.15-20 Back extensions
B3. ca. 10 weighted Sit-ups
C. Alt EMOM x 9 min (3 set each)
C1. 10 Barbell Hip Thrusts ;AHAFA
C2. 10/10 Side Bends ;AHAFA
C3. Ca. 30 sec Hollow hold
Skrá mig á æfingu: WodifyWodify
