Veckans pass Atletboxen v13 2023 27/3-2/4)
V13
Måndag 27/3
PERFORMANCE
A.
Five sets of:
Front Squat x 2-3 reps
(load as heavy as possible, if you get the third rep, increase load)
Rest 30 seconds
Quadruped PVC Trap-3 Raise x 6-8 reps each @ 1114
Rest 30 seconds
B.
Every 2 minutes, for 12 minutes (2 sets) for times:
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 20 Double Kettlebell Front Squats (24/16 kg KBs)
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Note times to complete each station, then sum the six times for your total working time.
Tisdag 28/3
PERFORMANCE
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Power Snatch from Mid-Patella x 3 reps
If you performed last week’s power snatches from the high hang, you should increase the load this week by as much as mechanics will allow. If this is your first time with this movement, load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension and receiving the barbell overhead in a stable, balanced position.
B.
Four rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35 lbs)
20 Single-Arm Dumbbell Push Presses (50/35 lbs, 10 reps each arm)
Onsdag 29/3
PERFORMANCE & FITNESS
A.
“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Torsdag 30/3
Tabata
Fredag 31/3
PERFORMANCE
A.
Every minute, on the minute, for 15 minutes:
Banded Deadlifts x 2 reps @ 50% of 1-RM Deadlift
Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps. The band tensions should add about 25% of your 1-RM Deadlift tension at lockout – such that the total weight will be roughly 75% of your 1-RM.
B.
Complete as many rounds and reps as possible in 12 minutes of:
30/25 Calories of Rowing
30 Single Kettlebell Sumo Deadlifts (32/24 kg)
30 Double-Unders
Söndag 2/4
Coachens Val