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Veckans pass, Atletboxen, v.15 2019

07 APR 2019 12:00
  • Skapad: 07 APR 2019 12:00

8/4

A.

“Jackie”

For time:

Row 1000 Meters

50 Thrusters (20/15kg)

30 Pull-Ups

Rest until relatively recovered, and then…

B.

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest 45 seconds after each leg

Strict Handstand Push-Ups x 8-10 reps @ 2011

(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)

Rest 90 seconds

 

9/4

A.

Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:

Station 1 – 12  L-Pull-Ups

Station 2 – Freestanding Handstand Hold Work

(use partner assists to learn balance points and accumulate time upside down)

Station 3 – Tuck Rock to Tuck Sit x 15 reps

B.

Three sets, for max reps/calories of:

3 Minutes of Rowing (for Max Calories)

2 Minutes of Burpee Box Jump or Step-Overs

1 Minute of Strict Supinated-Grip Pull-Ups

Rest 3 minutes

 

10/4

A.

Every 2 minutes, for 16 minutes (8 sets):

High Hang + Hang Snatch

Build over the course of the eight sets.

B.

Five rounds for time of:

20 Wall Ball Shots

5 Squat Snatches (60/42,5kg)

 

11/4 TABATA

 

12/4

A.

Six sets of:

Unsupported Seated Strict Press x 2-3 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

Build to today’s 3-RM.

B.

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

4 Chest to bar

8 Toes to Bar

12 KB Push Presses (24/16kg)



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