Veckans pass Atletboxen V15 (8/4-14/4 ) 2024

Måndag. 8/4.

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 @ 85%
(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.
Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry

Tisdag.  9/4.
Coachens val.

Onsdag.  10/4.

A.
Three sets of:
3 Deadlifts With Eccentric Pause* + 3 Deadlifts @ 65-75% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the three reps with the pause, perform 3 deadlifts at a tempo of your choosing.

B.
Every 5 minutes, for 25 minutes (5 sets) for times:
24/18 Calories of Assault Bike
6 Devil’s Presses (22,5/17,5 Kg DBs)
12 Walking Lunges with Dumbbell Farmer’s Carry (22,5/17,5 Kg DBs)

Torsdag. 11/4.
TABATA.

Fredag.  12/4.         
”Teamwork Rox”      
Teams of two complete the following for time:
*Station 1 – 800 Meter Run and 1000 Meter Row
*Station 2 – 800 Meter Run and 40 Burpee Box Jump-Overs
*Station 3 – 800 Meter Run and 50/40 Calories of Assault Bike
*Station 4 – 800 Meter Run and 75 Wall Ball Shots

Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.

Time Cap 45min – please adjust distances accordingly.

Söndag. 14/4.  

Coachens val