WF OLY
Coach Siggi Darri
Ólympískt lyftingaprógram.
5x í viku
Hægt að taka 2 æfingar í viku með þjálfara fyrir þá sem eru með kort í worldfit.
Þri og fim 16:30 Worldclass Kringlunni (worldfit megin)
A
Power Clean
5 x 3 @ 70, 75, 75, 75, 75 %
B
Split Jerk
4 x 3 @ 75 %
C
Back Squat
8, 6, 6, 5, 5, 5 @ 45, 55, 65, 70, 75, 75 %
D1
Shoulder Press
4 x 8
D2
Bent Over Row
A
Snatch
6 x 3 @ 50, 60, 70, 75, 75, 75 %
B
Clean Deadlift
8, 6, 5, 4, 4, 4, 4, 4, 5, 8 @ 45, 55, 65, 75, 80, 85, 85, 85, 80, 70 %
C
Single Leg RDL
4 x 8
A
Clean & Jerk
6 x 5 @ 50, 60, 70, 75, 75, 75 %
B
Back Squat
8, 6, 5, 4, 4, 4, 4, 4, 5, 8 @ 45, 55, 65, 75, 80, 85, 85, 85, 80, 70 %
C
Heel elevated goblet squat
3 x 20
A
Power Snatch
5 x 3 @ 70, 75, 75, 75, 75 %
B
Clean Deadlift
8, 6, 6, 5, 5, 5 @ 45, 55, 65, 70, 75, 75 %
C1
Single-Leg Back Extension
4 x 10
C2
Bench Elevated Side Plank Hip Dips
A1
Weighted Chin Ups
4 x 6
A2
Dip
4 x 8
B1
Seated Arnold Press
4 x 8
B2
Chest-Supported DB Row
4 x 8
C1
Banded Tricep Pushdown
20, 20, 20, MAX
C2
Band Pull-Apart
20, 20, 20, MAX
D
Barbell Quad Roll
E
Single Leg Elevated Calf Stretch
2 x 2:00
F
Couch Stretch (Hip Flexors)
2 x 2:00
G
Standing Pigeon Pose
2 x 2:00
H
Wall Straddle
1 x 2:00
I
Pancake Stretch
1 x 2:00
J
Frjálsar teygjur áfram er velkomið
Sigurður Darri Rafnsson
Þjálfar oly tímana í Vatnsmýri og Kringlunni
Erla Ágústsdóttir
Norðurlandameistari 2021
Verified Athlete"Bara fínt prógram hjá Sigga Darra"
Thelma Mist Oddsdóttir
Íþróttakona
Verified Athlete"Allt í lagi prógram"
Erna Freydís Traustadóttir
Íþróttakona
Verified Athlete"Ekkert það gott prógram"
When you join a team you’re getting more than programming, you’re joining an online community.
WF OLY
WF OLY
WF OLY
