av Coach | jan 30, 2017 | Dagens pass
A. RDL @ 30×0 6-8reps 4set B1. Dumbell external rotation @ 30×0 6-8reps/arm 3set B2. Hip thruster @ 31×1 6-8reps 3set *use a weight if possible C. In teams of 3 timecap 20 min 300 fy on the rower *each time the team changes rower the whole team perform...
av Coach | jan 29, 2017 | Dagens pass
A 1x snatch pull 1x hang snatch pull 1x hang power snatch 4set *keep the weights light and focus on quick and full extension of the hip B1. Single arm dumbell benchpress @ 31×0 6-8reps/arm 3set B2. Ring biceps curls @30×0 6-8reps 3set B3. Piston rows...
av Coach | jan 26, 2017 | Dagens pass
A. OH squat @ 31×1 3-5reps 4set *practise good form and get confident in the bottom position before adding weights B1. Lateral lunge with weight in front rack 4-5reps/leg 3set B2. Tall kneeling pallofpress @ 2222 4-5reps 3 set C. Ingers sister from another mister...
av Coach | jan 26, 2017 | Dagens pass
Uppsamlingsdag In teams of two – one work/one rests: 4-5 sets of: 500m row/skierg 4-5 sets of: 40 cal @ AD / 25 cal @ AB Work:rest 1:1 Ta igen missade pass. Eller bygg på er aeroba kapacitet genom att köra ovan intervaller. Se till att försöka hålla samma tempo...
av Coach | jan 24, 2017 | Dagens pass
A. 1x hang power clean + 2 backward stepping lunge (1+1) 4set B1. Powellraise @ 30×1 6-8reps 3 set B2. Tall kneeling frontrack hold 20-30 sec 3set *make it challenging C. ”Femtonminuterenkvart” AMRAP 15min 10 KB swing 10 push ups 10 goblet squats...
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