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Veckans pass, Atletboxen v 38 2020

13 SEP 2020 12:00
  • Skapad: 13 SEP 2020 12:00

14/9

A.

Four sets of:

2 Tempo Front Squats + 4 Front Squats

Rest 2-3 minutes

Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric.

 

B.

Three rounds for time of:

30 Wall Ball Shots (9/6 kg)

15 Dumbbell Burpee Box Step-Overs (22,5/15 kg)

 

15/9

Tabata

 

16/9

Every 2 minutes, for 32 minutes (4 sets) for max reps of:

Station 1 – 20/15 Calories of Assault Bike + Max Reps Alternating Pistols

Station 2 – 400 Meter Run

Station 3 – 50 Double-Unders + Max Reps Toes to Bar

Station 4 – 15 Strict Pull-Ups

 

17/9

A.

Every 2 minutes, for 20 minutes (10 sets) of:

Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today.

 

B.

For time:

60 Calories of Rowing

30 Ground to Overhead (61/43 kg)

15 Strict Handstand Push-Ups

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

 

18/9

In teams of two, perform the following for time:

800 Meter Run (together)

immediately followed by…ten rounds, alternating each movement, of…

 

10 Dumbbell Hang “Clusters”

10 Burpees

10 Strict Pull-Ups

 

immediately followed by…

800 Meter Run (together)

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

 

19/9

Lag KM

 

20/9

A.

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

 

B.

Every 7 minutes, for 21 minutes (3 sets) for times:

20/15 Calories of Assault Bike

30 m Walking Lunges with Farmer’s Hold (24/16 kg)

Skribent: Jenny Eriksson
Epost: Adressen Gömd

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