Hoppa till sidans innehåll

Veckans pass, AtletBoxen, v.4 2019

20 JAN 2019 12:00
  • Skapad: 20 JAN 2019 12:00

21 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 6 minutes (6 sets):

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 rounds of 21, 15 and 9 reps for time of:

60/42,5kg Power Cleans

Strict Handstand Push-Ups

 

22 januari

A.

Three sets of:

Back Squat x 6 reps

Rest 3 minutes

Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.

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

10 Thrusters (42,5/30kg)

15 Box Jumps (60/50cm)

20 Calories of Rowing

 

23 januari

A.

For time:

80 Double-Unders

40 Russian Kettlebell Swings (32/24 kg)

20 Ring Dips

10 Chest to bar

800 Meter Run

10 Chest to bar

20 Ring Dips

40 Russian Kettlebell Swings

80 Double-Unders

B.

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Supine Ring Rows x 8-10 reps @ 2111

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)

Minute 5 – Hollow Rocks or Hold x 30-40 seconds

 

24 januari TABATA

 

25 januari

A.

Every two minutes, for 8 minutes (4 sets) of:

Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.

Every two minutes, for 8 minutes (4 sets) of:

Push Press x 3-4 reps

C.

For time:

40/30 Calories of Rowing

40 Burpee Pull-Ups




27 januari

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300/250 Meter Row

Station 2 – 30/20 Push-Ups

Station 3 – 20 KB Push Press

Station 4 – 25 DU

Station 5 – Rest

 

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