Veckans pass Atletboxen v25 2023 (19/6/-21/6)

Måndag 19/6

A.

Every 2:30, for 15 minutes (6 sets):

Back Squat

Set 1 – 4 reps @ 75%

Set 2 – 3 reps @ 80%

Set 3 – 3 reps @ 85%

Set 4 – 1 rep @ 90%

Set 5 – 10 reps @ 70%

Set 6 – 10 reps @ 75-80%

B.

Four rounds for time:

500 Meter Row

20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg)

Tisdag 20/6

A.

Every 2 minutes, for 16 minutes (8 sets) of:

Strict Press

Set 1 – 5 reps @ 65-75%

Set 2 – 3 reps @ 70-80%

Set 3 – 1 reps @ 75-85%

Set 4 – 3 reps @ 77-87%

Set 5 – 2 reps @ 80-90%

Set 6 – 1 rep @ 85-95%

Sets 7-8 – 8 reps @ 70-80%

B.

Against a 4-minute running clock….

400 Meter Run

6 x (5 Push-Ups + 1 Wall Walk)

Max Reps of Double-Unders or Max Calories of Assault Bike

Rest 2 minutes and repeat for a total of three (3) sets.

Onsdag 21/6

Tabata

Torsdag 22/6= Inget pass att boka in er på, men här kommer ett förslag om ni ändå vill köra.

Warm Up

Two sets of:
Run x 200m
Kettlebell Farmer’s Carry x 100m

Two sets of:
Prone Plank x 30 seconds
Kettlebell Romanian Deadlift x 10 reps
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Swing x 10 reps

A.
Six sets of:
Deadlift*
Rest 60 seconds
Weighted Prayer Stretch x 60-90 seconds
https://youtu.be/hDPO55YTqk4
Rest 60 seconds

*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

Fredag= Trevlig midsommar på er. 

Från och med nu så går sommar schema in. Vilket innebär Coachens val så håll utkik.