Veckans pass Atletboxen v40 2023 (2/10-8/10)

Måndag 2/10 DP

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off + Clean + Hang Clean

Build over the course of the 8 sets to something heavy for today. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees for the lift-off.

B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Tisdag 3/10

Tabata

Onsdag 4/10 DP

A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat

*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 78-80%
*Set 6 – 8 reps @ 73-75%

B.
For time:
50 Calorie Row
50 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
50 Calorie Row

Torsdag 5/10

Coachens Val

Fredag 6/10 Team of 3

100 burpee
100 DL
80 Burpee
80 HPC
60 Burpee
60 Frontsquat
40 Burpee
40 Push Press
20 Burpee
20 Thruster

Barbel cannot touch the gruond during the barbell sets RX 60/42,5kg

Söndag 8/10

Coachens val