{"id":629,"date":"2021-11-29T13:21:28","date_gmt":"2021-11-29T13:21:28","guid":{"rendered":"https:\/\/kettlebells.is\/?p=629"},"modified":"2021-11-29T13:21:28","modified_gmt":"2021-11-29T13:21:28","slug":"fjaraefingar-29-11-5-12-2021","status":"publish","type":"post","link":"https:\/\/kettlebells.is\/?p=629","title":{"rendered":"Fjar\u00e6fingar 29.11 &#8211; 5.12 2021"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Upphitun (f.allar 3 \u00e6fingar)<\/h2>\n\n\n\n<p>2 hringir af \u00feessu<\/p>\n\n\n\n<ul><li>100x sipp<\/li><li>5\/5 up-down do<\/li><li>5 hn\u00e9beygjur<\/li><li>5\/5 framstig<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c6fing 1 (m\u00e1n)<\/h2>\n\n\n\n<p><strong>Taka tvo hringi af EMOM (every minute on the minute)<\/strong><\/p>\n\n\n\n<ol><li>5\/5 windmills<\/li><li>15x goblet squats<\/li><li>15x swing og fara beint \u00ed st\u00f3l restina af m\u00edn\u00fatunni<\/li><li>15\/15 maga hj\u00f3la<\/li><li>7\/7 kb r\u00f3\u00f0ur<\/li><li>5\/5 T-armbeygjur og halda planka restina af m\u00edn\u00fatunni<\/li><li>15\/15 russian twist<\/li><li>5\/5 afturstig \u00ed framstig me\u00f0 eina bj\u00f6llu<\/li><li>15x hn\u00e9beygjuhopp og halda svo st\u00f3l restina af m\u00edn\u00fatunni<\/li><li>5\/5 military press<\/li><li>15x \u201efallhl\u00edfarst\u00f6kk\u201c bak\u00e6fing \u00fear sem \u00fe\u00fa liggur \u00e1 maganum og lyftir svo \u00f6llum \u00fatlimum<\/li><li>5\/5 hli\u00f0arplankar \u00fear sem \u00fe\u00fa teygir efri hendina undir \u00feig 5x og upp. Halda svo planka restina af m\u00edn\u00fatunni<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c6fing 2 (mi\u00f0)<\/h2>\n\n\n\n<p><strong>\u00c6fingin<\/strong><\/p>\n\n\n\n<p>S\u00fapersett af \u00feessum \u00e6fingum &#8211; gera til skiptist<\/p>\n\n\n\n<ul><li>Upph\u00edfingar (r\u00f3\u00f0ur ef \u00fe\u00fa kemst ekki \u00ed upph\u00edfingar)<\/li><li>Axlapressur, vinstri\/h\u00e6gri<\/li><\/ul>\n\n\n\n<p>5-1 stigi. Byrjar \u00e1 5 endurtekningum, f\u00e6kkar svo \u00ed 4 endurtekningar, n\u00e6st 3, svo 2 og endar \u00e1 einni endurtekningu.<\/p>\n\n\n\n<p>D\u00e6mi: 5 upph\u00edfur, 5 axlapressur me\u00f0 vinstri, 5 me\u00f0 h\u00e6gri. 4 upph\u00edfur, 4 pressur, osfrv.<\/p>\n\n\n\n<ul><li>Goblet hn\u00e9beygjur<\/li><li>Snatch<\/li><\/ul>\n\n\n\n<p>6-2 stigi<\/p>\n\n\n\n<ul><li>Sumo Deadlift High Pull<\/li><li>Mountain Climbers v\/h<\/li><\/ul>\n\n\n\n<p>7-3 stigi<\/p>\n\n\n\n<ul><li>Armbeygjur<\/li><li>Floor Wipes v\/h<\/li><\/ul>\n\n\n\n<p>8-4 stigi<\/p>\n\n\n\n<p>Endar \u00e1 a\u00f0 sippa 500x eins hratt og \u00fe\u00fa getur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c6fing 3 (f\u00f6st)<\/h2>\n\n\n\n<p><strong>Fyrri hluti<\/strong><\/p>\n\n\n\n<p>\u00de\u00fa gerir fimm endurtekningar af hverri \u00e6fingu, fer\u00f0 svo \u00ed \u00fe\u00e1 n\u00e6stu og svo koll af kolli. 3 hringir.<\/p>\n\n\n\n<ol><li>Military press (ekki nota spyrnu fr\u00e1 f\u00f3tum til a\u00f0 hj\u00e1lpa axlapressunni). Ef \u00fe\u00fa \u00e1tt tv\u00e6r bj\u00f6llur gerir \u00fe\u00fa double press (ss tv\u00e6r \u00ed einu) annars fimm h\u00e6gri, svo fimm vinstri.<\/li><li>Goblet squat, h\u00e6gar. Ert 5 sek \u00e1 lei\u00f0 ni\u00f0ur, 5 sek \u00e1 lei\u00f0 upp, ekki r\u00e9tta alveg \u00far mj\u00f6\u00f0mum \u00ed efstu st\u00f6\u00f0u.<\/li><li>Armbeygjur, h\u00e6gar og g\u00f3\u00f0ar. Passa t\u00e6knina, spenna kvi\u00f0.<\/li><li>R\u00f3\u00f0ur. Ef \u00fe\u00fa \u00e1tt Jungle gym e\u00f0a TRX band gerir \u00fe\u00fa r\u00f3\u00f0ur \u00ed \u00feeim, annars kb r\u00f3\u00f0ur. Ef \u00fe\u00fa \u00e1tt bara l\u00e9tta bj\u00f6llu, ger\u00f0u \u00fe\u00e1 r\u00f3\u00f0urinn r\u00f3lega, \u00fe\u00e1 ver\u00f0ur hann erfi\u00f0ari.<\/li><li>Afturstig me\u00f0 bj\u00f6llu \u00ed \u201egoblet st\u00f6\u00f0u\u201c.<\/li><\/ol>\n\n\n\n<p><strong>Seinni hluti<\/strong><\/p>\n\n\n\n<p>10 endurtekningar af hverri \u00e6fingu \u00e1\u00f0ur en \u00fe\u00fa fer\u00f0 \u00ed \u00fe\u00e1 n\u00e6stu. \u00der\u00edr hringir.<\/p>\n\n\n\n<ol><li>Floor wipes 10\/10 (kvi\u00f0\u00e6fing)<\/li><li>Plankasta\u00f0a, draga olnboga a\u00f0 gagnst\u00e6\u00f0u hn\u00e9.<\/li><li>\u201eJane\u201c mja\u00f0malyfta (liggur \u00e1 baki me\u00f0 h\u00e6la n\u00e1l\u00e6gt rassi, lyftir mj\u00f6\u00f0mum upp)<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Teygjur\/Cooldown (f.allar 3 \u00e6fingar)<\/h2>\n\n\n\n<p> <li>Framstigsteygja<\/li><\/p>\n\n\n\n<p><li>N\u00e1rateygja<\/li><\/p>\n\n\n\n<p><li>K\u00e1lfateygja<\/li><\/p>\n\n\n\n<p><li>Hamstringteygja (aftan \u00e1 l\u00e6rum)<\/li><\/p>\n\n\n\n<p><li>Axlateygja (sitja \u00e1 g\u00f3lfi, bogin hn\u00e9, hendur fyrir aftan \u00feig \u00ed g\u00f3lfi, fingur v\u00edsa fr\u00e1 l\u00edkama. Fikra sig svo framar \u00fear til kemur g\u00f3\u00f0 teygja framan \u00e1 axlir, halda \u00ed 1m\u00edn, taka slakann ef myndast)<\/li><\/p>\n\n\n\n<p><li>Up\/down dog og jafnvel sm\u00e1 j\u00f3gafl\u00e6\u00f0i<\/li> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Upphitun (f.allar 3 \u00e6fingar) 2 hringir af \u00feessu 100x sipp 5\/5 up-down do 5 hn\u00e9beygjur 5\/5 framstig \u00c6fing 1 (m\u00e1n) Taka tvo [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/posts\/629"}],"collection":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=629"}],"version-history":[{"count":2,"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/posts\/629\/revisions"}],"predecessor-version":[{"id":635,"href":"https:\/\/kettlebells.is\/index.php?rest_route=\/wp\/v2\/posts\/629\/revisions\/635"}],"wp:attachment":[{"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=629"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=629"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kettlebells.is\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=629"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}