Veckans pass, Atletboxen v 6 2020

3/2

A.

Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

B.

Every minute, on the minute, for 15 minutes:

30 Double-Unders

3 Deadlifts

Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.

4/2

A.

Every 2:30, for 15 minutes (6 sets) of:

Snatch x 1.1

(rest 5-7 seconds between singles)

Suggested loading per set (by %): 70, 75, 80, 85, 88, 90

B.

Every 10 minutes, for 20 minutes (2 sets) for times:

1000 Meter Row

15 Bar-Facing Burpees

15 Power Snatches (61/43 kg)

5/2

Five rounds for time of:

400 Meter Run

30 Wall Ball Shots (9/6 kg)

20 Box Jumps (step-down from top)

10 Dumbbell Renegade Rows (25/15 kg)

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

6/2

Tabata

7/2

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (32/24 kg)

400 Meter Run*

100 Barbell Thrusters (20/15 kg)

400 Meter Run

100 Pull-Ups

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

9/2

Tema: Chins