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söndag 211128

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Dagens Pass

In teams of two, go through the following 3 X 9 min pieces @ 85-90% overall effort. Rest 3 min between. Compare to 210912

A. Amcap, 9 min
17/15 cal. Row (with or without straps, damper <4)
__During row, partner has to do: 6/6 Alt. Double KB Push press/Thrusters (medium-heavy weight - set down SOFTLY)

B. Amcap, 9 min
14/12 cal. Echo bike
__During bike ride, partner has to do: 2/2 DB SeeSaw curls, 4 DB Hang Power Cleans, 3 Hang Squat cleans (weight that is heavy for the curls)

C. Amrap, 9 min
18 Box jumps over (60/45cm, step down)
__During jumps partner has to do: 4 Atlas ball ground to over shoulder (medium-heavy weight)


Instructions

A. So you switch on the rower after prescribed no. of cals. Row efficiently but do not sprint. During the row, the other person must complete the other work. Do the push press/Thruster combo with focus on a secure rack position with hands close to chest in bottom position. Firmly planted feet. Dip and drive from a shallow squat in the push press and full squat in the thrusters, bending just as much in knees as in hips. B. So you switch on the bike after prescribed no. of cals. Bike with respect for the effect of it. No sprint. During the bike ride, the other person must complete the other work. Standing with neutral posture, curling one DB up at a time, letting them meet halfway. They should be heavy. Then go from DBs in hanging arms, to using force from lower body (slight bend and extension through knees and elbows) to get them up to shoulders. make sure they do not slam into thighs on their way down in each rep. Then use the same force up but get under them in controlled front squat. C. So you switch on the box after 18 jumps. Use full body for force up in jumps and land safely. Aim to land half off the edge of the box with front foot and efficiently slide/rotate off it and effortlessly prep for the next jump. During the jumps, the other person must complete the other work. Aim for upright posture but allow for natural curvature that the grip with hands under ball requires. Get it up a bit and re-grip to a full hugging version where you grab the side of your other hand and wrestle-toss it over your shoulder with help from full body (not just hands and arms).

Fitness
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Dagens Pass

In teams of two, go through the following 3 X 9 min pieces @ 85-90% overall effort. Rest 3 min between. Compare to 210912

A. Amcap, 9 min
17/15 cal. Row (with or without straps, damper <4)
__During row, partner has to do: 6/6 Alt. Double KB Push press/Thrusters (medium-heavy weight - set down SOFTLY)

B. Amcap, 9 min
14/12 cal. Echo bike
__During bike ride, partner has to do: 2/2 DB SeeSaw curls, 4 DB Hang Power Cleans, 3 Hang Squat cleans (weight that is heavy for the curls)

C. Amrap, 9 min
18 Box jumps over (60/45cm, step down)
__During jumps partner has to do: 4 Atlas ball ground to over shoulder (medium-heavy weight)


Instructions

A. So you switch on the rower after prescribed no. of cals. Row efficiently but do not sprint. During the row, the other person must complete the other work. Do the push press/Thruster combo with focus on a secure rack position with hands close to chest in bottom position. Firmly planted feet. Dip and drive from a shallow squat in the push press and full squat in the thrusters, bending just as much in knees as in hips. B. So you switch on the bike after prescribed no. of cals. Bike with respect for the effect of it. No sprint. During the bike ride, the other person must complete the other work. Standing with neutral posture, curling one DB up at a time, letting them meet halfway. They should be heavy. Then go from DBs in hanging arms, to using force from lower body (slight bend and extension through knees and elbows) to get them up to shoulders. make sure they do not slam into thighs on their way down in each rep. Then use the same force up but get under them in controlled front squat. C. So you switch on the box after 18 jumps. Use full body for force up in jumps and land safely. Aim to land half off the edge of the box with front foot and efficiently slide/rotate off it and effortlessly prep for the next jump. During the jumps, the other person must complete the other work. Aim for upright posture but allow for natural curvature that the grip with hands under ball requires. Get it up a bit and re-grip to a full hugging version where you grab the side of your other hand and wrestle-toss it over your shoulder with help from full body (not just hands and arms).