av Coach | feb 7, 2017 | Dagens pass
A. Front squat @ 30×1 8-10 reps 3 set B1. Sideplank row @2222 4-5reps/side 3set B2. KB swings (heavy) 8-10reps 3 set C. 10-9-8-7-6-5-4-3-2-1 Gobletsquats Burpees OPTIONAL Challange of the week During the week accumelate 8min plankhold 8min side plank (right and...
av Coach | feb 7, 2017 | Dagens pass
Uppsamlingsdag In teams of two – one work/one rests: 5-6 sets of: 500m row/skierg 5-6 sets of: 40 cal @ AD / 25 cal @ AB Work:rest 1:1 Ta igen från de senaste missade passen. Om inte så kommer du må bra av sitta lite på AB eller roddmaskinen och bygga aerob...
av Coach | feb 7, 2017 | Dagens pass
A. RDL @ 31×1 4-6reps 4set B1. Renegade rows 6-8reps/arm 3set B2. Hip thruster @ 31×1 6-8reps 3set *use a weight if possible C. In teams of 3 AMRAP 20min 1 length frontrack carry with 2 KB 10 mountain climbers (5+5) 1 length frontrack carry with 2 KB every...
av Coach | feb 7, 2017 | Dagens pass
A 1x snatch pull 1x power snatch 1x hang power snatch 4set *keep the weights light and focus on quick and full extension of the hip B1. Dumbell benchpress @31×0 6-8reps 3set B2. Hammer curls @40×0 6-8reps 3set B3. Ring face pulls 4-6reps 3 set...
av Coach | feb 4, 2017 | Dagens pass
A. OH squat @21×1 3-5reps 4set *practise good form and get confident in the bottom position before adding weights B1. Cossack squat with or without weight 4-5reps/leg 3set B2. Sideplank row @2222 6-8reps/side 3set C. Fran(kenstine) 21-15-9 KB swings Burpees *A....
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