Veckans pass Atletboxen (13/5-20/5) 2024

Måndag 13/5

A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B.
For time:
Row 1000 Meters
20 Hang Power Cleans (90/60 Kg)
100 Double-Unders

Tisdag 14/5

A.
Five sets of:
Push Press x 3 reps
Rest as needed

Build to today’s heaviest triple.

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs
9 Push Presses (60/40 Kg )
9 Ring Dips

Onsdag 15/5

A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (70/50 Kg)
30 Pull-Ups
Run 800 Meters

Torsdag 16/5.     

  TABATA 

  Fredag 17/5            
Partner Workout.
For time:
800m run as a pair
80 thruster 40/30kg
80 burpee box jump
400m run as a pair
80 push jerk 50/35kg
80 toes to bar
800m run as a pair
80 dumbell snatch 22,5/15kg
80 handstand push up OR push up
400m run as a pair

 Söndag 19/5.        
  Coachens val