Veckans pass Atletboxen V40 (30/9-6/10) 2024

Måndag 30/9.

A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps

Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.
If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (40/25 kg)
10 Push Press (40/25 kg)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Tisdag 1/10.
TABATA

Onsdag 2/10.

A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: RX 55/37,5 kg

Torsdag 3/10.

Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters

Rest 5 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Jumping Lunges
20/15 Hand-Release Push-Ups

Rest 5 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps
10 Push Press

Fredag 4/10.     
Partner workout:

200 DB Snatch
200 Pushups
100 Power Cleans
200 DB Lunge
200 Situps
200m Run   (off partner)
• Partner 1 works on chipper
• Partner 2 runs 200m
• Switch as son as partner 2 gets back from run

Söndag 6/10. 
Coachens val