Veckans pass, Atletboxen v.19 2019
V 19
6 maj
A
Take 20 minutes to build to today’s 1-RM Bench Press
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders
7 maj
A
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 1 rep @ 32X1
Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.
B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (61/43 kg)
8 maj
A
Every 2 minutes, for 20 minutes (10 sets):
2 Snatch Lift-Offs + Snatch
Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.
B.
For time:
Run 800 Meters
30 Power Snatches (61/43 kg)
Run 800 Meters
The 30 power snatches should take no more than 5 minutes, so please modify the weight for the appropriate stimulus.
9 maj
Tabata
10 maj
“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row
Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.
12 maj
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike/row
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (61/43 kg)
Minute 5 – 8 Strict Handstand Push-Ups
If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.