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Veckans pass, Atletboxen v 45

03 NOV 2019 16:11
  • Uppdaterad: 03 NOV 2019 16:11

V 45

4/11

A.

For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 4 minutes (4 sets):

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

B.

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

Row 500 Meters

30 Kettlebell Swings (32/24 kg)

15 Strict Handstand Push-Ups

 

5/11

Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

10 Strict Pull-Ups

20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)

40 Air Squats

 

6/11

A.

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

Shoulder Press x 2-4 reps @ 20X1

If you achieve 4 successful reps, increase the load in the next set.

B.

For time:

50 Calories of Rowing

40 Single-Arm Dumbbell Push Press*

30 Toes to Bar

20 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.

 

7/11

Tabata

 

8/11

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:

20 Calories of row

20 Dumbbell Thrusters (25/15 kg)

20 Dumbbell Box Step-Overs (25/15 kg)

20 Pull-Ups

20 Box Jumps

Partners will alternate movements, so Partner A performs 20 Calories of row, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.

 

10/11

Open 20.5

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Epost: Adressen Gömd

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