Veckans pass Atletboxen V16 (14/4-20/4) 2025

Måndag 14/4

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups

Tisdag 15/4

A.
Every 2 minutes, for 12 minutes (6 sets)
Strict Shoulder Press x 2-3 reps

B.
“Power Hungry”
For max calories:
3 Minutes of Assault Bike

Rest 4 minutes until the running clock reaches 7:00, and then…

C.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups

Onsdag 16/4
TABATA

Torsdag 17/4
A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Romanian Deadlift x 8 reps @ 4011
Station 2 – Supine Med Ball Leg Curls x 12 reps @ 2110
Station 3 – Supine Ring Rows x 10 @ 2111

B.
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (100/70kg)
Bar-Facing Burpees Over the Barbell

Fredag 18/4
”MURPH”