Veckans pass Atletboxen V 46 2023 (13/11-19/11)
Måndag 13/11
Warm-Up
One set of:
Row x 2 minutes at easy pace
Passive Hang on Pull-up Bar x 30 seconds
Row x 90 seconds at moderate pace
Scapular Pull-ups x 30 seconds
Row x 60 seconds at fast pace
Passive Squat Hold x 30 seconds
A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1
Station 2 – Strict Pull-Ups x 8-10 reps @ 2111
Station 3 – 3-Position Couch Stretch (Left) x 30 seconds in each position (90 total)
Station 4 – 3-Position Couch Stretch (Right) x 30 seconds in each position (90 total)
B.
For time:
1000 Meter Row
40 Lateral Box Jumps
20 Dumbbell Push Presses
Tisdag 14/11
Warm-Up
Two sets of:
Bike x :60 Seconds
Burpee Broad Jump x 5 reps
Followed by…
Two sets of:
Snatch Grip Romanian Deadlift x 8 reps
Snatch Grip Push Press x 8 reps
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch x 2 reps
For the slow pull snatch, the barbell should be lifted at half speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.
B.
“Devil’s Sweet Tooth”
For time:
24/18 Calories of Assault Bike
12 Devil’s Presses (50/35 lbs)
20/14 Calories of Assault Bike
10 Devil’s Presses (50/35 lbs)
16/10 Calories of Assault Bike
8 Devil’s Presses (50/35 lbs)
12/6 Calories of Assault Bike
6 Devil’s Presses (50/35 lbs)
Onsdag 15/11.
A.
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Snatch-Grip Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
L-Sit Hold x 30-45 seconds (accumulated)
Rest 45 seconds
B.
Three rounds for time
400 Meter Run
40 Kettlebell Swings
20 Goblet Squats
10 Strict Pull-Ups
Torsdag 16/11
Tabata
Fredag 17/ 11
In team of two split anyhow
50 deadlift 70/45kg
800m run as a pair
50 power clean 60/40kg
400m run as a pair
50 push jerk 50/35kg
400m run as a pair
50 thruster 40/30kg
400m run as a pair
50 power snatch 30/25kg
50 push up
50 pull up
50 front rack lunge 30/25kg
Söndag 18/11.
Coachens val