Veckans pass Atletboxen v16 2023 17/4-23/4)
V16
Måndag 17/4
A.
Four sets of:
15 second Ring Support Hold
immediately followed by…
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
Long Lunge Hold x 45 seconds each side
Rest 60 seconds
B.
Against a 3-minute running clock…
350/300 Meter Row
12 Toes to Bar
Max Reps of Wall Walks
Rest 2 minutes and repeat for a total of four (4) sets for max reps of Wall Walks. Please note number of wall walks achieved in each set, then sum them for your overall score.
Tisdag 18/4
A.
Five sets of:
Front Squat x 1-2 reps
(load as heavy as possible, if you get the second rep, increase load – goal is today’s 2-RM)
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds
B.
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
Torsdag 20/4
Tabata
Fredag 21/4
PERFORMANCE
Warm-Up.
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
Followed by…
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)
Then…
A.
In teams of two, complete five rounds for time of:
10 Bar Muscle-Ups (5 each)
20 Dumbbell Box Step-Overs (50/35 lb DBs; 20″ box; 10 each)
30 Synchronized Dumbbell Snatches (50/35 lbs – both partners at top of the rep at the same time)
400 Meter Run (partners must stay together)
Söndag 23/4
Coachens Val