Hoppa till sidans innehåll

Veckans pass, AteltBoxen, v.2 2019

06 JAN 2019 12:00
  • Skapad: 06 JAN 2019 12:00

7 januari

A.

Three sets of:

Back Squat x 8 reps

Rest 3 minutes

Select a weight that will make your final 2 reps of each set extremely difficult.

B.

For time:

400 Meter Run

40 Box Jumps (60/50cm)

40 Toes to Bar

40 Push-ups

400 Meter Run

 

8 januari

A.

Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Chest to bar with a Pause at Receiving and Pause at Full Extension x 2-5 reps

Station 2 – Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B.

Three rounds for time of:

30/20 Calories of Rowing

15 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups

 

9 januari

A.

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:

High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Ground to Overhead (52,5/35kg)

10 Ring Dips

 

 

10 januari TABATA

 

11 januari

A.

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:

50 Wall Ball Shots (9/6kg)

B.

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner work

 

13 januari

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)

20 Deadlifts (10 each – 102,5/70kg)

30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

 

Skribent: Felicia Eklund
Epost: Adressen Gömd

Betalningsuppgifter:
BG: 5056-4574 
Swish: 123 571 49 85

Adress till AtletBoxen:
Hantverkaregatan 2C
64237 Flen
(Portkod "1005 ring")

Frågor:
This is a mailto link

All verksamhet bedrivs i huvdsak ideellt, alla avgifter går till utgifter som föreningen har och eventuella överskott återinvesteras i föreningen, dvs. medlemmarna.

Postadress:
Flen Sport & Hälsa IF
Felicia Rydstedt, Skebokvarn Björkhem
64291 Flen

Kontakt:
Tel: [saknas] Information
E-post: [saknas] Information