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Veckans pass, Atletboxen, v.10 2019

03 MAR 2019 12:00
  • Skapad: 03 MAR 2019 12:00

4 mars

A.

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B.

Every minute, on the minute, for 10 minutes (5 sets of each):

Minute 1 – 5 Hang Squat Snatches

Minute 2 – 12 Pull-Ups

Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

 

5 mars

A.

Back Squat

*Set 1 – 5 reps @ 75-80% of 1-RM

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90-95%

Rest 2 minutes between sets.

B.

For time:

40/30 Calories of Rowing

400 Meter Run

10 Front Squats (70/47,5kg)

20 Burpee Box Jump-Overs (60/50cm)

10 Front Squats (70/47,5kg)

 

6 mars

Take 20 minutes to build to today’s 2-RM Bench- or Floor Press

B.

Complete as many rounds and reps as possible in 12 minutes:

12 Deadlifts (102,5/70kg)

12 KB Push Press (24/16kg)

12 Ring Dips

 

7 mars TABATA

 

8 mars

Every 10 minutes, for 40 minutes (4 sets) for times:

Row 500 Meters

Run 800 Meters

50 Double-Unders

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

 

10 mars

Open 19.3, variant som funkar i vår box.

 

Skribent: Felicia Eklund
Epost: Adressen Gömd

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