Veckans pass Atletboxen V34 (19/8-25/8) 2024

Måndag 19/8.  

A.
Every 3 minutes, for 18 minutes (6 sets):
Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.

B.
For time:
12 Power Snatches ( 50/35 kg)
12 Box Jumps
9 Power Snatches
9 Box Jumps
6 Power Snatches
6 Box Jumps
Run 800 Meters

Tisdag 20/8.

Five sets of “Barbara”:
Against a 4 minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest 3 minutes between sets, and pick up the next set where you left off.

Onsdag 21/8.

A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Deadlift x 6-8 reps @ 30X1
Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010

B.
Three rounds for time of:
Row 400 Meters
20 Kettlebell Swings
10 Goblet Squats

Use the same kettlebell for both movements

Torsdag 22/8.

A.
Every 4 minutes, for 20 minutes (5 sets):
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps

B.
Three rounds for time of:
15 Deadlifts (70/45 kg)
12 Hang Power Cleans
9 Front Squats
6 Jerks

Fredag 23/8.

In team of two

Starting with and then every 6 minutes, perform: 35 cal assultbike or row. You have to alternate between these machines every 6 minutes.
40-30-18
Hang power snatch 50/35 kg
Handstand pushups

36-24-12
Push jerk 50/35 kg
Toes to bar
30-18-6
Squat cleans 50/35 kg
Pullups

Timecap: 40 minutes

Söndag 25/8.
Coachens val  (tränande coach)