av Coach | okt 8, 2016 | Dagens pass
A. From rack: 2x push press 1x jerk (push or split) 4set B1. Hammercurls @40×1 6-8reps 4sets B2. Powell raise @ 30×1 6-8/arm 4set C. AMRAP 10min In teams of 2 14 steps death march + 30 sek plank hold *one person work one person rest *if uneven teams P1 and...
av Coach | okt 6, 2016 | Dagens pass
A. Frontsquat @ 20×1 3reps 5set B1. Single leg hipthurster with @30×1 6-8reps/leg 3set * use a plate och KB as weigth if you can B2. Single arm ring row @ 30×1 6-8reps/arm 3set C. AMRAP 8min ”The final count up” 3 KB swings 3 Burpees 6 KB...
av Coach | okt 4, 2016 | Dagens pass
Uppsamlingsdag 5-6sets 6-8 single leg hip thruster/leg 30-40cal rowing/AD/AB/Skierg 30-40 sec plank hold rest 2.30min När man lagt en tillräcklig grund av maxstyrka kan man börja lägga på övningar för power. Och om man HAR världens bästa gård, och höstsolen visar sig...
av Coach | okt 4, 2016 | Dagens pass
A. RDL @ 20×1 3reps 5 set B. ”I got 99 problems but burpees aint one” In teams of 3, divide work as you want Timecap 25min 99 Thursters bar or plate 99 KB swings 99 Sit ups 99 Backward lunges w KB in goblet position In order for the reps to count one...
av Coach | okt 2, 2016 | Dagens pass
A. 15min 1x snatch pull 1xpowersnatch B1. Closegrip benchpress @ 20×1 4-5reps 4set B2. Hanging knee raise @ 31×1 4-5reps 4set *if you can go heavier than last week on the benchpress C1.Powellraise @ 30×1 4-5reps/side 3set C2. Plank transfers...
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