Veckans pass, Atletboxen, v.5 2019
28 januari
A.
“Fran”
Rounds of 21, 15, and 9 reps of:
42,5/30kg Thrusters
Pull-Ups
Rest until relatively recovered, and then…
B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm KB Row x 8 reps @ 2110
Rest 60 seconds after each arm
29 januari
A.
For the following 20 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 6 minutes (6 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
30 januari
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs
20 Alternating Single-Arm KB Snatches (24/16kg)
Run 400 Meters
31 januari TABATA
1 februari
A.
Every 2 minutes, for 10 minutes (5 sets):
Floor Press x 4-6 reps @ 20X1
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Floor Press x Max Reps @ 90% of today’s heaviest set
B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Rowing
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest
3 februari
Complete as many reps/calories as possible at each of the following 4-minute stations TABATA-style:
Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 6:00…
Eight rounds of:
20 seconds of Toes to Bar
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 12:00…
Eight rounds of:
20 seconds of Burpees
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 18:00…
Eight rounds of:
20 seconds of Rowing
Rest 10 seconds
Rest 2 minutes, and when the running clock reaches 24:00…
Eight rounds of:
20 seconds of Ring Muscle-Ups or Chest-to-Bar Pull-Ups
Rest 10 seconds