av Coach | jan 5, 2017 | Dagens pass
A. Spend 15min on following complex 1x Power snatch 1x OH squat * try to get 4-6sets B1. Close grip benchpress @ 20×1 6-8reps 3set B2. Renegade row @ 6-8reps 3 set C. ”You’ve done the complex now do it heavy” In 10 min build to a challenging 2...
av Coach | jan 5, 2017 | Dagens pass
A1. Bulgarian Split squat w bar/KB in frontrack @ 20×1 6-8reps/leg 4set A2.Hammer curls @ 40×0 6-8reps 4set A3. Side lying dumbell external rotation @21×0 6-8/arm 4set B. EMOM 15min Min 1,4: Hanging dynamic kneetuck 20-30sec Min 2,5: Sideplank 20+20sec...
av Coach | jan 3, 2017 | Dagens pass
Uppsamlingsdag 3-4sets 20-30sec tall kneeling OH hold w. 2x KB 30-40cal rowing/AD/AB/Skierg 6-8 plank salute / arm rest 2min Uppsamlingensdagen är här. Ta igen de senaste 3 dagarnas pass eller kör igenom ”Bulletproof Cardio” ovan. Vad gör vi? Nu kör vi!...
av Coach | jan 3, 2017 | Dagens pass
A. Back squat @ 30×1 4-6reps 4set B1. Ring dips / Dips / Benchdips @ 30×1 4-5reps 3set B2. Tall kneeling pallofpress @ 2222 4-5reps/side 3set C. 4 Rounds 15 Burpees 21 KB swings 12 Goblet squats OPTIONAL Skill of the week EMOM 10min even 1-2 Wall walks odd...
av Coach | jan 2, 2017 | Dagens pass
A1. Weighted pull up /Pull up / ring row 3-5 @ 30×1 4set A2. 1x pushpress + 1 jerk anyhow start from rack 4set B. in teams of 2 Timecap 15min AMCAL AD/AB/ROW P1. works on cardio machine of choice P2. Chose if they wanna hold a plank hold or ”jägarvila *P2...
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