av Coach | jul 11, 2017 | Dagens pass
A1. Pull up / Assisted pull up @ 30×1 /31A1 6-8reps 4set *use weight on the pulls ups if you can *Assisted pull up – jump or start the move in the top position try to hang for 1 sec before lowering down. A2. Bulgarian splitsquats @ 30×1 6-8 reps/leg...
av Coach | jul 10, 2017 | Dagens pass
A. 1x power clean + 1x push press + 1x jerk anyhow 4set B1. Arnold press 6-8reps 3set B2. Dips /Ring dips/Bench dips @ 20×1 4-8 reps 3set C1. 20-40sec 3point plank of choice (2xfoot and 1 hand or 2hand and 1 fot) 2set C2. Sidelying dumbbell external rotation @...
av Coach | jul 9, 2017 | Dagens pass
A. Front squat @ 20×1 5reps 5 set B1. Single arm ring row @ 31×1 6-8 reps/arm 3set B2. 1KB clean and jerk + 1 backward lunge w. KB in single arm OH position per hand 3set C. ”The 30 Second Burn” 3 rounds of 30 sec ballslams 30 sec rest 30 sec...
av Coach | jul 9, 2017 | Dagens pass
Uppsamlingsdag In teams of two – one work/one rests: 5-7 sets of: 500m row/skierg 5-7 sets of: 40 cal @ AD / 25 cal @ AB 5-7sets of : 400run Work:rest 1:1 Box goals 30days to complete following challenges for the box Rodd 50.000m AD/AB 10.000cal Löpning 2 mil...
av Coach | jul 7, 2017 | Dagens pass
A1. RDL with bar@ 21×1 6-8reps 4set A2. Close grip benchpress @ 20×1 5reps 4set B. In teams of 3 Timecap 20min what goes up must come down Buy in 20 syncronized burpees 30 gobletsquats 60 KB clean and jerk 90 thursters plate or bar 60 KB clean and jerk 30...
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