Æfing dagsins

''Make it a December to remember''
Every 12 minutes x 3 sets (36 min) @YBTE
2000/1800 m Bike
20 Box Jumps Over
15 Shoulder To Overhead (AHAFA)
10 Pullups (anyhow)
1000/900 m Bike
E5M x 6 sets @ YBTE
30/24 Cal Row
20 Alternating Dumbell Snatch (AHAFA)
10 Alternating Single Arm Devils Press (AHAFA)


Skrá mig á æfingu:


Æfingin á morgun er:

A. Snatch
A1. EMOM x 5 min @YBTE
4-6 High Hang Power Snatch w. 1 sec pause at landing

A2. EMOM x 5min @YBTE
1 Power Snatch + 1 Low Hang Snatch (anyhow)

A3. EMOM x 6 min; AHAFA
1 - 2 Snatch (anyhow)

No rest between A1, A2 & A3.

B. Alt. EMOM x 10 min @YBTE
B1. 3-5 (Squat) Snatch @ca. 50-60% of A3.
B2. 6-8 Toes2Bar + 3-5 Sprawls
A. AMRAP 26 min @your best technical effort
15/12 Cal Bike
6/6 Single arm Clean&Jerk @medium weight
20 Plate Jumps
6/6 Single arm Thrusters @same weight
20 Alternating Single Leg Russian Leg Lifts

B. Stretches w. coach
A. You Have 15 Minutes to Work Your Way Up to 1RM Back Squat

B. E3M x 3 Sets @AHAFA
10 (5/5) Alt. BB Reverse Lunges
+ 12 (6/6) Alt. Weighted Box Step Ups (With two KB in FR)
+ 10-20 Seated Banded Rows

C. 10 Min Time Cap
Buy in: 1 Set of Barbell Bicep Curl 21's

Then, 4 Rounds for Quality of:
10-20 Sec Spanish Squat Holds @Heavy Band
10-15 Weighted Victorian Raises on Box @Light Plates
10 Lower Ab Swipes/Russian Leg Lifts

Buy out: 1 Set of Barbell Bicep Curl 21's

Skrá mig á æfingu:WodifyWodify