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Veckans pass, Atletboxen v 13 2020

22 MAR 2020 12:32
  • Skapad: 22 MAR 2020 12:32

23/3

A.

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press

Set 1 – 5 reps @ 70-75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101+%

B.

“Desire”

For max reps:

5 Minutes of Burpee Box Jump-Overs 

 

C.

Every 2 minutes, for 12 minutes (2 sets) of:

Station 1 – Supine Ring Rows x 8-10 reps @ 2111

Station 2 – Reverse Snow Angels x 12 reps @ 3030

Station 3 – Hollow Hold x 45-60 seconds

 

24/3

A.

Take 15 minutes to build to approximately 85% of your 1-RM Power Clean

and then…

B.

Every 4 minutes, for 24 minutes (6 sets) for max load:

500 Meter Row

4 Cleans

Your goal is to lift as much as possible over the course of the 24 clean attempts. You can only take 4 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

 

25/3

A.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 10 reps @ 70-75%

(goal is to use these two sets to find a 10-RM)

B.

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups

6 Strict Handstand Push-Ups

12 Box Jumps 

 

26/3

Tabata

 

27/3

A.

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Calories of Rowing

9 Thrusters (70/47,5 kg)

9 Strict Pull-Ups

Rest until the running clock reaches 20:00, and then…

B.

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Calories of Rowing

9 Burpee Box Jump-Overs 

9 Push Press (70/47,5 kg)

 

29/3

A.

Four sets of:

Deadlift x 3-5 reps @ 20X1

Rest 20 seconds

Handstand Push-Ups x Max Reps

Rest 3 minutes

B.

Complete as many rounds and reps as possible in 8 minutes of:

15 Kettlebell Swings (24/16 kg)

30 Double-Unders

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

BG: 5056-4574 eller
Swish: 123 571 49 85

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