Veckans pass Atletboxen V 11 (11/3-17/3)2024

Måndag. 11/3.

A.
Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps

Build in weight over the course of the 8 sets.

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (45/30 Kg )

Tisdag. 12/3.
Coachens val
Onsdag 13/3.

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

B.
For time:
9 Thrusters (175/115 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar

Torsdag. 14/3.

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105 %

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees

Fredag. 15/3.
Förberedande för långfredagens MURPH

’MURPH DEMARCATION ’
For Time (with a partner)
Buy-In: 1000 meter Row

800 m Run (together)
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 m Run (together)
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 m Run (together)
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 m Run (together)

Buy-Out 1000 meter Row

Wear a Weight Vest (20/14 lb) except on the Row

Söndag 17/3. 

Coachens val