Veckans pass, Atletboxen v 41 2019

V 41

7/10

A.

Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat,

and then…

B.

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 2-3 reps @ 30X1

C.

Against a 2-minute running clock, perform the following:

15/10 Calorie Assault Bike or Row 250 Meters

Max Reps of Squat Cleans (61/43 kg)

Rest 2 minutes between sets, and complete a total of three sets.

8/10

Every 8 minutes, for 32 minutes (4 sets) for times:

800 Meter Run

40 Double-Unders

20 Chest-to-Bar Pull-Ups

9/10

A.

“Christine”

Three rounds for time:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps 

Rest until relatively recovered, and then…

B.

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

10/10

Tabata

11/10

“Get A Grip”

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight 43 kg for men, 29.5 kg for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

13/10

Open 20.1