Veckans pass, Atletboxen v 15 2020

v 15

6/4

A.

“Strict Diane”

Complete rounds of 21, 15 and 9 reps for time of:

102/70 kg Deadlifts

Strict Handstand Push-Ups

B.

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Barbell Hip Thrust x 6 reps @ 21X1

Station 2 – Band Pull-Aparts x 30 reps @ 1010

Station 3 – L-Sit x 60 seconds (accumulated time)

7/4

Four rounds for time of:

400 Meter Run

6 Strict Pull-Ups

12 Dumbbell Shoulder to Overhead (25/15 kg)

400 Meter Run

6 Dumbbell Hang Squat Cleans (25/15 kg)

12 Toes to Bar

8/4

A.

Every 2 minutes, for 16 minutes (8 sets) of:

Front Squat

*Set 1 – 4 reps @ 65% of 1-RM

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 75%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 2 reps @ 88%

*Set 7 – 1 rep @ 90%

*Set 8 – 1 rep @ 90+%

If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines

B.

Every 5 minutes, for 15 minutes (3 sets) for times:

500 Meter Row

30 Air Squats

9/4

Tabata

10/4 

Murph

11-12/4 

Påskledigt,