Veckans pass Atletboxen v14 2023 3/4-9/4)
V14
Måndag 3/4
A.
With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (35/25 lbs)
20:00 – 75 Box Jump-Overs (24″/20″)
25:00 – 800 Meter Run
Tisdag 4/4
A.
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
Torsdag 6/4
Tabata
Fredag 7/4
Murph:
RX= Singel, Scale=partnerwod, ni väljer
RX=9/6kg viktväst, Scale=utan väst
1600m run
100 Pull up
200 Push up
300 Airsquat
1600m run
Söndag 9/4
Coachens val