Veckans pass, Atletboxen v 35 2019

V 35

26 augusti

“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (9/6kg)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

27 augusti

A.
Three rounds for time of:
15 Deadlifts (102/70 kg)
50 Double-Unders

Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

28 augusti

A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 25/15 kg DB)
20 Box Step-Overs with KB/DB Goblet Hold (25/15 kg KB/DB)

29 augusti

Tabata

30 -31 augusti Inga pass, Triathlon förberedelser samt Triathlon

1 september

“Saved by the Barbell”
Three rounds for max reps of:
1 Minute of Burpees
1 Minute of Wall Ball Shots (9/6 kg)
1 Minute of Deadlifts (52/34 kg)
1 Minute of Medicine Ball Sit-Ups (9/6 kg)
1 Minute of Hang Power Cleans (52/34 kg)
Rest 1 minute