Måndag 2016-09-05

A. in 20min build to a heavy powerclean and jerk B Dumbell external rotation @ 30×1 6-8reps/arm 3set C. AMSAP plank hold D. Frank 21-15-9 Thursters plate/KB/bar Burpees Massor av fina, tunga och koncentrerade benböj idag! Wow så starka och grymma ni är! ?? Och...

Söndag 2016-09-04

A. Deadlift in 20min establish a 1RM with perfect form! B1. Ring facepulls @21×1 6-8reps 3set B2. Powellraise @ 30×1 6-8reps 3set C. Time cap 20min In teams of 3 ”Baseline or flatline?” 3000m on the rower then AMRAP Syncronised burpees until...

Lördag 2016-09-03

A. in 15 min build to a heavy power snatch B1. Set 1 AMSAP plankhold Set 2 AMSAP sideplank right Set 3 Amsap sideplank left B2. 10 month shoulderpress @31×1 6-8reps 3set C. 300FY 10min Amcal AD/AB/Rower ”Murph”, it’s on! Ett foto publicerat av...

Fredag 2016-09-02

Uppsamlingsdag  Catch up on missed tests or Project Bulletproof A1. Tall kneeling pallofpress @ 2222 4-5reps/side 3set A2. Bottoms up single arm frontrack carry with KB 30sec/arm 3 set A3. Goblet box squat 4-6reps 3set...

Torsdag 2016-09-01

A. In 15 min Build to 8 RM Bulgarian splitsquat B1. Hammercurls @40×0 6-8reps 4set B2. Tall kneeling shoulder press @ 31×1 with KB or DB 6-8reps 4 set C. AMRAP 10min ”Get a grip” In teams of 2 10+10m pinch grip farmers walk w. plate or dumbbell + 30 sek plank hold...