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Veckans KB v2

[#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

A1: 4 set av 20 meter utfallssteg med 2 kb:s @ AHAP 

Vila 30 sekunder 

A2: 4 set av 10 rep Floor Press m. 2 kb:s @ AHAP 

Vila 60 sekunder 

 

B: ”Back Breaker” 

300 meter Rack carry @ 2 medeltunga kb:s 

Varje gång kb:s sätts ned måste utövaren genomföra: 

10 Renegade rows (5+5) 

10 ”Superman”-ryggresningar 

10 Raka marklyft med kb:s 

 

C: Coachens val av core 

Lördag

”Soul Breaker”

I par, AMRAP 36min:

100 ”Ladymakers” 2KB (Burpee-dubbelsnatch)

200m Farmerswalk

100 Thrusters 2KB

200m FW

100 Squat cleans 2KB

200m FW

Använd ett par lätta KB till ”hundringarna” och ett par tunga till Farmerswalk… Ex 2×16 & 32kg