Æfing dagsins
19.02.2020
''Focus on being movement strong, not numbers strong''
Hreysti101
Metcon
A. E90s x 6 sets ;AHAFA
8-10/8-10 Single arm DB Row + 8-12 Ring Push-ups
B. 3 Rounds for time @your best technical effort:
20 Hang Power Clean @ca. 50/35kg
10 Pull-ups (anyhow)
20 Situps
10/10 Single arm DB/KB shoulder2overhead @ca. 20/14kg
*Time Cap 13 min
8-10/8-10 Single arm DB Row + 8-12 Ring Push-ups
B. 3 Rounds for time @your best technical effort:
20 Hang Power Clean @ca. 50/35kg
10 Pull-ups (anyhow)
20 Situps
10/10 Single arm DB/KB shoulder2overhead @ca. 20/14kg
*Time Cap 13 min
Þrek101
Metcon
EMOM 30
1. 12 Dbl KB Push press
2. 8 Strict wide grip pull ups
3. 12 DB Bench Press
4. 12 Dbl KB Bent Over Row
5. 35-40 sek Superman plank
6. REST
1. 12 Dbl KB Push press
2. 8 Strict wide grip pull ups
3. 12 DB Bench Press
4. 12 Dbl KB Bent Over Row
5. 35-40 sek Superman plank
6. REST
Skrá mig á æfingu:
WodifyWodifyÆfingin á morgun er:
Hreysti101
Metcon
A. E2,5M x 4 Sets @YBTE
3 No TNG Deadlift @ca.80-85% 1RM + 8-12 Strict Dips (in rings, racks or boxes)
B. In teams of two, Row for meters x 16 min @your best technical effort.
Person 1:
Rowing for meters
Person 2:
15 + 15m Suitcase KB Carry + 10 Russian KB Swings + 10 Romanian DL (same weight on the KB)
Then P1 and P2 switch
3 No TNG Deadlift @ca.80-85% 1RM + 8-12 Strict Dips (in rings, racks or boxes)
B. In teams of two, Row for meters x 16 min @your best technical effort.
Person 1:
Rowing for meters
Person 2:
15 + 15m Suitcase KB Carry + 10 Russian KB Swings + 10 Romanian DL (same weight on the KB)
Then P1 and P2 switch
Þrek101
Metcon
A. Alt EMOM 10min
5/5 Dbl KB(rack and farmer) Front Foot evelvated Split squat L/R
10 Dbl KB deadlift
B. Alt EMOM 20min
3/3 Single arm DB Bent over row + DB snatch high Pull + Muscle Snatch
8/8 DB Cross body RDL
8/8 Half kneeling Arnold Press
8/8 Single Arm KB Rack Reverse Lunge
5/5 Dbl KB(rack and farmer) Front Foot evelvated Split squat L/R
10 Dbl KB deadlift
B. Alt EMOM 20min
3/3 Single arm DB Bent over row + DB snatch high Pull + Muscle Snatch
8/8 DB Cross body RDL
8/8 Half kneeling Arnold Press
8/8 Single Arm KB Rack Reverse Lunge
Styrkur101
Metcon
A. E2,5M x 4 Sets:
3 No TNG Deadlift @ca. 80-85% 1RM + 5 Soft Yoga Presses
B. E3M x 3 sets
6-8 Box Squat (low or high) ; AHAFA +
8/8 KB Suitcase Deadlift ; AHAFA
C. Alt EMOM x 9 min
C1. 15- 20 KB Romanian Deadlift @ca. 32/24kg
C2. 8-12 Dips in rack or rings
C3. 6-10 Controlled Knee raises/toes to bar
3 No TNG Deadlift @ca. 80-85% 1RM + 5 Soft Yoga Presses
B. E3M x 3 sets
6-8 Box Squat (low or high) ; AHAFA +
8/8 KB Suitcase Deadlift ; AHAFA
C. Alt EMOM x 9 min
C1. 15- 20 KB Romanian Deadlift @ca. 32/24kg
C2. 8-12 Dips in rack or rings
C3. 6-10 Controlled Knee raises/toes to bar