Veckans pass Atletboxen v 44 (28/10-3/11) 2024

Måndag 28/10

A.
Take 15-20 minutes to build to today’s heavy Jerk

B.
Against a 2-minute running clock, complete:
25/15 Calories of Assault Bike or Rowing
Push Press x max reps (55/35kg)

Rest 2 minutes between sets, and complete a total of four sets.

Tisdag 29/10

TABATA

Onsdag 30/10

A.
Take 10 minutes to build to a heavy-ish Front Squat, and then…

Every 3 minutes, for 12 minutes (4 sets) of:
Front Squat x 3-5 reps @ 30X1

B.
Every minute, on the minute, for 12 minutes  (4 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings (24/16kg)

Torsdag 31/10
A.
Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

B.
Performance as many rounds and reps as possible in 8 minutes of:
8 Deadlifts ( 100/70kg )
8 Burpee Box Jump-Overs

Fredag 1/11
Partner workout:
For time:
100 thruster  30/20kg
100 cal bike
80 front rack lunge   30/20kg
80 HR push up
60 cal bike
60 power snatch  30/20kg

8 rounds (relay)
5 hspu
10 box over
15 KB swing  24/16kg

Söndag 3/11

Coachens val