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Veckans pass, Atletboxen v 26 2020

20 JUN 2020 10:43
  • Skapad: 20 JUN 2020 10:43

22/6

A.

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

Tempo Front Squat x 2 reps @ 32X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

B.

Three rounds for time of:

30 Wall Ball Shots (9/6 kg)

15 Chest-to-Bar Pull-Ups

 

23/6

A.

Five sets of:

Push Press x 5-6 reps @ 11X2

Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

B.

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

40 Double-Unders

20 Alternating Dumbbell Snatches (25/15 kg)

24 m Single-Arm Dumbbell Overhead Walking Lunges (25/15 kg – 12 m down and back, switch arms on return back)

 

24/6

A.

Take 15-20 minutes to build to today’s heavy Power Clean

B.

Every 4 minutes, for 16 minutes (4 sets) for times:

500 Meter Row

5 Power Cleans (84/61 kg)



25/6

Tabata



26/6

Coachens val



28/6

Complete as many rounds and reps as possible in 24 minutes of:

8 Deadlifts @ 70-75% of 1-RM

16 Toes to Bar

24 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)

32 Push-Ups

Skribent: Jenny Eriksson
Epost: Adressen Gömd

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