Blog

Veckans KB v.44

[#Beginning of Shooting Data Section]
Nikon D3
2010/03/30 14:54:04.08
World Time: UTC-6, DST:ON
Lossless Compressed RAW (12-bit)
Image Size: L (4256 x 2832), FX
Lens: 24-85mm F/2.8-4D
Artist:
Copyright:
Focal Length: 85mm
Exposure Mode: Manual
Metering: Matrix
Shutter Speed: 1/160s
Aperture: F/8
Exposure Comp.: 0EV
Exposure Tuning:
ISO Sensitivity: ISO 200
Optimize Image:
White Balance: Color Temp. (5260K), 0, 0
Focus Mode: AF-S
AF-Area Mode: Single
AF Fine Tune: OFF
VR:
Long Exposure NR: OFF
High ISO NR: OFF
Color Mode:
Color Space: sRGB
Tone Comp.:
Hue Adjustment:
Saturation:
Sharpening:
Active D-Lighting: Normal
Vignette Control:
Auto Distortion Control:
Picture Control: [SD] STANDARD
Base: [SD] STANDARD
Quick Adjust: 0
Sharpening: 3
Contrast: Active D-Lighting
Brightness: Active D-Lighting
Saturation: 0
Hue: 0
Filter Effects:
Toning:
Flash Mode:  
Flash Exposure Comp.:  
Flash Sync Mode:  
Colored Gel Filter:
Map Datum:
Image Authentication: OFF
Dust Removal:
Image Comment:                                     
[#End of Shooting Data Section]

Torsdag

A: Cirkelträning a´la FGB, 3 varv / 1 minut per övning: 

Station 1: Jerks  

Station 2: Snatch 

Station 3: Clean and Jerk (Longcycle-style)  

Station 4: High Pulls 

Station 5: Cleans  

Vila 1 minut mellan varven. Alla övningar körs med 1 kb.’ 

  

B: Metcon, tänk sprint! 

4 varv av: 

20 Snatch 

20 Push Press med samma kb 

10 Kcal AB 

  

Vila 90 sekunder mellan varven 

  

C: Coachens val av core/stretching. 


 Lördag

A1: 4 set av 20 meter tunga utfallssteg med dubbla kb:s. 

Vila 90 sek 

A2: 4 set av 10 rep Bulgarian Split Squats / ben @ AHAP 

Vila 90 sek 

  

B: AMRAP 12 minuter: 

20 m Bear crawl 

10 Ball slams @ tung medball 

10 Marklyft med 2 tunga kb:s 

20 meter Farmers Walk med samma kb:s