Veckans pass Atletboxen 2024 (26/2-3/3)

Måndag  26/2.

A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B.
Three rounds for time of:
Row 500 Meters
10 Hang Squat Cleans (70/47,5 kg)
10 Alternating Front-Racked Reverse Lunges  ( 70/47,5 kg)

Tisdag 27/2.

In teams of two alternating complete rounds , or share anyhow,  complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs
7 Thrusters  (50/35 Kg)
7 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, or share anyhow,  complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs
9 Push Press (50/35 Kg)
9 Ring Dips

Onsdag 28/2.

A.
Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (80/61Kg)
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups

Torsdag 29/2.
TABATA.

Fredag. 1/3.  
In teams of two    
100 wallballs   ( partner sync airsquats).

30 rounds:  you go….I go!
1 power clean.
2 front squat
3 shoulder to overhead
4 burpee over bar

100 Thrusters  (split anyhow)

Söndag 3/3.  
Coachens val