4 mars
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Build over the course of the 10 sets to today’s heavy single.
B.
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 12 Pull-Ups
Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
5 mars
A.
Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 minutes between sets.
B.
For time:
40/30 Calories of Rowing
400 Meter Run
10 Front Squats (70/47,5kg)
20 Burpee Box Jump-Overs (60/50cm)
10 Front Squats (70/47,5kg)
6 mars
Take 20 minutes to build to today’s 2-RM Bench- or Floor Press
B.
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (102,5/70kg)
12 KB Push Press (24/16kg)
12 Ring Dips
7 mars TABATA
8 mars
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
Run 800 Meters
50 Double-Unders
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.
10 mars
Open 19.3, variant som funkar i vår box.
