Dagens pass v.40, 2018

1 oktober

A.

Three sets of:

Deadlift x 4-5 reps

Immediately followed by:

Kettlebell Swings x 10-15 reps

(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)

Rest 3 minutes

B.

Three sets for times of:

500 Meter Row

5 Thrusters (70/47,5kg)

10 Burpees Over the Barbell

Rest 3 minutes

2 oktober

A.
Five sets of:
Barbell Z-Press x 4 reps
(build to today’s 4-RM)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
20 Push-Ups
10 Ring Dips

3 oktober
A.
Five sets of:
Hang Clean x 3 reps
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots
10 Single-Arm Kettlebell Push Presses (5 each arm)

4 oktober TABABTA

5 oktober

A.
Three sets of:
Front Squat x 5 reps
(find today’s 5-RM)
Rest 3 minutes

B.
For time:
30 Pull-Ups
20 Box Jumps (60/50cm)
10 Snatch (60/42,5kg)
20 Box Jumps
30 Pull-Ups

7 oktober

In teams of two, complete as many rounds as possible in 30 minutes of:

“Dissecting Kelly”

400 Meter Run

30 Box Jumps (60/50cm)

30 Wall Ball Shots (9/6kg)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.