Veckans pass, Atletboxen v 48 2019

v 48

25/11

A.

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press x 3 reps @ 21X1

Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

B.

“Desire”

For max reps:

5 Minutes of Burpee Box Jump-Overs

C.

Every 2 minutes, for 12 minutes (3 sets) of:

Station 1 – Supine Ring Rows x 8-10 reps @ 2111

Station 2 – Reverse Snow Angels x 12 reps @ 3030

Station 3 – Hollow Hold x 45-60 seconds

26/11

A.

Five sets of:

Deadlift x 5 reps @ 21X1

Rest 2-3 minutes

Keep all sets above 75% of your 1-RM.

B.

Five rounds for time of:

400 Meter Run

40 Double-Unders

10 Deadlifts (102/70 kg)

27/11

Every 6 minutes, for 30 minutes (5 sets) for times:

40 Calories of Rowing 

20 Wall Ball Shots 

10 Bar Muscle-Ups

28/11

Tabata

29/11

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

20 Calorie Row 

15 Kettlebell Swings (32/24 kg)

10 Push-Ups

5 Strict Pull-Ups

1/12

A.

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 6 reps @ 80-85%

Rest 2 minutes between sets.

B.

Complete as many rounds and reps as possible in 12 minutes of:

12 Thrusters (43/30 kg)

12 Toes to Bar

12 Box Jumps