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Veckans pass, Atletboxen v. 21 2019

19 MAJ 2019 15:40
  • Skapad: 19 MAJ 2019 15:40

20 maj

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (9/6)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

 

21 maj

A.

Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.

Against a two-minute running clock, complete:

3 Hang Cleans

6 Shoulder to Overhead

9 Front Squats

Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 61/43 kg

 

22 maj

A.

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

Snatch x 1.1

(rest 5-10 seconds between singles)

Build over the course of the 10 sets.

B.

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

40 Double-Unders

20 Alternating Single-Arm Dumbbell Snatches (25/15)

10 Strict Handstand Push-Ups

 

23 maj

Tabata

 

24 maj

In teams of two, alternating each movement, complete ten rounds for time of:

500/400 Meter Row

10 Overhead Squats (52/34 kg)

10 Burpee Box Jump-Overs

(Partner A rows; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)

 

26 maj

A.

Every 3 minutes, for 15 minutes (5 sets) of:

Back Squat x 3 reps

*Sets 1-4 – 4 reps @ 80-88%

*Set 5 – Max Reps @ 85%

B.

Every 8 minutes, for 24 minutes (3 sets) for times:

30/20 Calories of Assault Bike

20 Walking Lunges with Kettlebells (32/24 kg)

400 Meter Run

Skribent: Jenny Eriksson
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

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