Hoppa till sidans innehåll

Veckans pass, Atletboxen, v.12 2019

17 MAR 2019 21:27
  • Skapad: 17 MAR 2019 21:27

Dagens pass 18/3

A.

Every 2 minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 2 reps @ 90-94%

*Sets 6-8 – 1 rep @ 95+%

B.

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Wall Ball Shots

10 Toes to Bar

Dagens pass 19/3

Every 8 minutes, for 40 minutes (5 sets) for times:

Row 500 Meters

15 Burpee Box Jump-Overs

Run 400 Meters

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

 

Dagens pass 20/3

A.

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

B.

 For time:

15 Power Cleans (70/47,5kg)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

 

TABATA 21/3

 

Dagens pass 22/3
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:

1000 Meter Row

100 Kettlebell Deadlifts

100 Meter Kettlebell Farmer’s Carry

100 Kettlebell Walking Lunges

100 Kettlebell Push Presses


Dagens pass 24/3
Open 19.5



Skribent: Felicia Eklund
Epost: Adressen Gömd

Betalningsuppgifter:

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

Märk alltid betalningen

Flen Sport & Hälsa IF är en ideell förening med visionen "En plats för alla"

 

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

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

Stödsponsorer