Veckans pass Atletboxen v36 2023 (4/9-10/9)

Måndag 4/9

Two sets of:
Row x 250m
Burpee Broad Jump x 5 reps

Empty barbell, Two sets of:
Snatch Grip Romanian Deadlift x 8 reps
Snatch Grip Push Press x 8 reps

A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch from Mid-Thigh + Snatch @ 80-85% of 1-RM Snatch

B.
Every 7 minutes, for 21 minutes (3 sets) for times:
1000 Meter Row
20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs)

Tisdag 5/9

Tabata

Onsdag 6/9

A.
Bench Press
*Set 1: 4 reps @ 65%
*Set 2: 3 reps @ 75%
*Set 3: 2 reps @ 85%
*Set 4: 1 rep @ 90-95%
*Set 5: MAX REPS @ 75%
Rest exactly 2 minutes between sets.

B.
Every minute, on the minute, for 20 minutes (5 sets):
Station 4 – 40 Double-Unders
Station 3 – 20 Push-Ups
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 5 Wall Walks

Torsdag 7/9

A.
Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 40% of 1-RM

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 40% of your 1-RM Deadlift tension at lockout.

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Devil’s Presses (50/35 lb DBs)
10 Dumbbell Thrusters (50/35 lb DBs)
50 Double-Unders

Fredag 8/9

Run 400 meters

Then…
2 Sets:
5 Burpee Broad Jumps
10 Bear Hug Wall Ball Squats

Two Sets:
5 Box Jumps
6 Wall Ball Shots

A.

In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Söndag 10/9

Coachens val