Veckans pass, Atletboxen, v.9 2019
25 februari ÅRSMÖTE 18:00
26 februari
A.
Every 2 minutes, for 10 minutes (4 sets):
Strict Shoulder Press x 1 rep
Loads per set (by %): 75, 80, 85, 90, 95
Then rest two minutes, and when the running clock reaches 12:00…
Every 3 minutes, for 6 minutes (2 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (52,5/35kg)
10 Chest-to-Bar Pull-Ups
Rest 4 minutes, and when the running clock reaches 8:00…
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees
27 februari
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift
B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (60/50cm)
28 februari TABATA
1 mars
A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – L-Sit Hold x 30-45 seconds
(accumulate the time if you cannot sustain the hold)
Interval 3 – Chest to bar x 4-6 reps or Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Reverse Snow Angels x 10 reps @ 2020
B.
For time:
Row 1000 Meters
50 Single-Arm KB Snatches (24/16kg)
30 Toes to Bar
3 mars
Open 19.2, variant som går att köra i vår box!