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Veckans pass, Atletboxen v 43 2019

20 OKT 2019 11:43
  • Skapad: 20 OKT 2019 11:43

v 43

21/10

A.

Every 2:30, for 15 minutes (6 sets) of:

3-Position Snatch

(high hang, mid-thigh, from the floor)

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

B.

For time:

40/30 Calories of Assault Bike (or Rowing)

30 Power Snatches (52/34 kg)

20 Toes to Bar

 

22/10

A.

Every 3 minutes, for 18 minutes (6 sets) of:

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 10 reps @ 70-80%

B.

Every 3 minutes, for 15 minutes (5 sets) of:

12 Burpee Box Jump-Overs 

18 meter Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

 

23/10

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

500 Meter Row

400 Meter Run

30 Kettlebell Swings (32/24 kg)

20 Pull-Ups

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

 

24/10 

Tabata

 

25/10

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:

Thrusters (20/15 kg)

KB Swings (24/16 kg)

Wall Ball (6/9 kg)

Box Jumps

 

27/10 

Open 20.3

Skribent: Jenny Eriksson
Epost: Adressen Gömd

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