Kategori: Okategoriserade

Vecka 36 5/9 A. Every 2:30, for 20 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 Start at 65-70% and 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. For time: 60 […]

Vecka 35 29/8 TABATA 30/8 A. Every 2 minutes, for 16 minutes (8 sets): Deadlift x 3 reps @ 85% of 1-RM B. For time: 800 Meter Run 50 Chest-to-Bar Pull-Ups 800 Meter Run 1/9 A. Every 90 seconds, for 15 minutes (10 sets): Push Press + Power Jerk *Sets 1-2 = 65-70% of 1-RM […]

Vecka 34 22/8 A. Six sets of: Unsupported Seated Strict Press x 2-3 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes Build to today’s 3-RM. B. Five rounds for time of: 12 Alternating Pistols 9 Dumbbell Push Presses (55/35 lbs) 6 Burpee Box Jump-Overs […]

Vecka 33 15/8 Every 6 minutes, for 36 minutes (6 sets) for max load: 500 Meter Row 400 Meter Run 3 Squat Snatches Total the load successfully lifted for the three repetitions of each set, then sum all of those loads for your overall score. 16/8 TABATA 18/8 A. Every 3 minutes, for 15 minutes […]

27/6 A. Every 3 minutes, for 18 minutes (6 sets) of: 2 Power Cleans + 2 Cleans + 2 Front Squats Start at 55-60% of your 1-RM Power Clean and build from there. B. Every 4 minutes, for 16 minutes (4 sets) for times of: 20/15 Calories of Assault Bike 10 Bar-Facing Burpees 5 Cleans […]

Vecka 25 20/6 A. Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 90 seconds B. For time: 400 Meter Run 21 Deadlifts (205/145 […]

13/6 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 […]

Vecka 23 7/6 A. Every 3 minutes, for 12 minutes (4 sets): Bench Press x 6-8 reps @ 20X1 B. Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – 20/15 Calories of Assault Bike Minute 2 – 12-15 Toes to Bar Minute 3 – 10-12 Stationary or Ring Dips […]

30/5 Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 50 Double-Unders 12 Deadlifts (225/155 lbs) Note times for each set, then total them, aiming for the lowest possible working time across the five sets. 31/5 TABATA 1/6 A. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x […]