Veckans pass Atletboxen v29 2023 (17/7-23/7)

V29

Måndag 17/7

Warm Up

Two sets of:

Run x 200m

Hanging Knee Raise Hold x 30 seconds

Kettlebell Goblet Squat Hold x 30 seconds

youtube.com/watch?v=5M7z8wbTwvA

Two sets of:

Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating

Dumbbell Kang Squat x 6 reps

youtube.com/watch?v=LpDXYVqy8L4

Dumbbell Goblet Squat x 4 reps

Jumping Squat x 2 reps (take a moment between reps, perform for max height)

A.

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

Clean + Front Squat + Jerk

Build to approximately 90% of your 1-RM Clean & Jerk.

B.

“Devil’s Sweet Tooth”

For time:

24/18 Calories of Assault Bike

12 Devil’s Presses (50/35 lbs)

20/14 Calories of Assault Bike

10 Devil’s Presses (50/35 lbs)

16/10 Calories of Assault Bike

8 Devil’s Presses (50/35 lbs)

12/6 Calories of Assault Bike

6 Devil’s Presses (50/35 lbs)

Onsdag 19/7

Warm Up

Three sets of:

Box Step Up x 10 reps

Kettlebell Farmer’s Carry x 100ft

Two sets of:

Prone Plank x 60 seconds

Double Kettlebell Sumo Deadlift x 10 reps

A.

Deadlift:

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 reps

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 reps

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.

Complete as many rounds and reps as possible in 10 minutes of:

40 Double-Unders

20 Alternating Pistols

10 Burpee Box Jump-Overs (24″/20″)

Torsdag 20/7

Coachens val