Veckans pass, Atletboxen vecka 39 2021

27/9

Weightlifting

Every 2 min x 5, perform:

2 Squat Snatches @ 80% of 1 RM Snatch

Note: drop the barbell between each rep.

Strength

Back squat 5×1 @ 85% of your 1RM back squat

Note: rest 2-3 min between each set.

Open workout

”OPEN 17.4”

AMRAP 13 min:

55 deadlifts 100/70 kg

55 wallballs 9/6 kg

55 calorie row

55 handstand pushups

Accessory (optional)

Accumulate 100 bulgarian split squats (empty barbell)

28/9

Gymnastic strength

Strict pullup strength

3 sets of max reps. Rest 1 minute between sets. Increase 1-2 reps from last week.

Gymnastic workout

6 rounds:

5 burpee pullups

10 toes to bar

30 double unders

Timecap: 10 min

Endurance

”DEATH BY ASSAULT BIKE”

EMOM until failure:

Minute 1: 2 calorie assault bike

Minute 2: 4 calorie assault bike

Minute 3: 6…

Note: continue until you can’t reach the calories within the minute.

Accessory (optional)

4 sets for quality:

15 chest supported rear delt flyes @ moderate weight

29/9

Strength

Strict press 5×1 @ 85% of your 1RM strict press

Note: rest 2-3 min between each set.

Workout

For time:⠀

100 dumbbell hang clean and jerks (2×22,5/15 kg)⠀

EMOM: 3 dumbbell facing burpees

Timecap: 22 min

Accessory (optional)

4 sets for quality:

8 barbell rows @ moderate weight

30/9

TABATA

1/10

Team workout

In teams of 2 (split anyhow):

2km run together

150m dumbbell overhead walking lunges 22,5/15 kg

50 synchronized burpee to ring touch

50 clean and jerks 70/47,5 kg

Timecap: 40 min

Note: the rings should be set up so that you have to jump to reach them each time.

3/10

Workout

“FATAL 40”

For time

40 Wall ball shots (9/6kg)

40 Hang Cleans (42,5/30kg)

40 Pull-Ups

40 Deadlifts (42,5/30kg)

40 Push-Ups

40 Boxjumps

40 Toes-to-Bars

40 Air squats

40 Hang Snatsches (42,5/30kg)

40 Double-Unders

40 Sit-Ups

40 Burpees

400 meter run at start and after each 40 rep movement

Timecap 50min