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Veckans pass, Atletboxen, v.7 2019

10 FEB 2019 12:00
  • Skapad: 10 FEB 2019 12:00

11 februari

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Death March x 20 reps

Station 2 – Tempo Push-Ups x 12-20 reps @ 1111

Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

Two sets for times of:

Row 750/600 Meters

20 Toes to Bar

40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

 

12 februari

A.

Every three minutes, for 12 minutes (4 sets) of:

Strict Shoulder Press x 3 reps @ 88-92% of 1-RM

Immediately followed by…

Every two minutes, for 6 minutes (3 sets) of:

Push Press x Max Reps @ same weight as today’s Shoulder Presses

B.

Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 9 Strict Handstand Push-Ups

Minute 2 – 12 Chest-to-Bar Pull-Ups

Minute 3 – 15 Burpees

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

 

13 februari

A.

Three sets of:

Back Squat x 4 reps

Rest 3 minutes

Select a weight that will make your final 1-2 reps of each set extremely difficult.

B.

For time:

50 Wall Ball Shots 

100 Double-Unders

40 Wall Ball Shots

80 Double-Unders

30 Wall Ball Shots

60 Double-Unders

 

14 februari TABATA

 

15 februari

A.

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

Hang Snatch + Snatch + 2 Overhead Squats

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

B.

Complete as many rounds and reps as possible in 8 minutes of:

5 Power Snatches (60/42,5kg)

10 Burpee Box Jump-Overs 

 

17 februari

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)

20 Deadlifts (10 each – 102,5/70kg)

30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

 

Skribent: Felicia Eklund
Epost: Adressen Gömd

Betalningsuppgifter:
BG: 5056-4574 
Swish: 123 571 49 85

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