Veckans pass Atletboxen V6 (5/2-11/2) 2024
Måndag 5/2.
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a goodstarting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 60 seconds
Complete as manyrounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatch
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 1 minute between sets, and complete a total of four sets.
Tisdag 6/2.
A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps
*Use the same weight used on January 31th.
B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots
10 Pull-Ups
30 Double-Unders / 90 single unders
Onsdag 7/2.
A.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Against a 10 minute running clock, complete:
500 Meter Row
immediately followed by…
As many rounds and reps as possible of:
10 Single-Arm Presses (5 each arm 22,5/15kg)
10 Box Jump-Overs
10 Push ups
Torsdag 8/2.
A.
Three sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
B.
Three sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Dumbbell Ground to Overhead
10 Dumbbell Front Squat
10 Burpees
Rest 90 seconds between sets, and pick up where you left off.
Fredag 9/2.
Coachens val
Söndag 11/2
Coachens val