3 Day OLY from Blocks
OlyPower
Olympic Lifting3 Daga OLY prógramm þar sem við vinnum mikið af blokkum/upphækkun. Ef þú átt ekki blokka þá er hægt að stafla plötum eða vinna frá hangandi stöðu.
A
Block snatch
5 x 2 @ 60, 65, 70, 70, 70 %
B
Snatch Grip Push Press + Snatch Balance
3 x 1 @ 75 %
C
Back Squat
3 x 3 @ 65 %
D1
Barbell squat jump
3 x 5
D2
Banded Deadbug
3 x 10
A
Block clean
5 x 3 @ 60, 65, 70, 70, 70 %
B
Clean Deadlift
5 x 3 @ 90, 95, 100, 100, 100 %
C
BTN Split Jerk
4 x 3 @ 65, 70, 70, 70 %
D
Front Squat
3 x 5 @ 70 %
E1
Copenhagen Plank
3 x 0:20
E2
Broad Jump
3 x 3
A1
Banded Deadbug
3 x 8
A2
DB Jump Lunge
3 x 8
B
Snatch Deadlift + Hang Snatch
6 x 1 @ 60, 70, 75, 80, 80, 80 %
C
Deficit Snatch Deadlift
3 x 5 @ 80 %
D
Block Clean + Jerk
5 x 1 @ 60, 70, 75, 75, 75 %
E
Clean Pull
3 x 5 @ 80 %
F1
KB single leg RDL
3 x 10
F2
Hanging Knee Raise
3 x 15
