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Veckans pass, Atletboxen, v.5 2019

27 JAN 2019 12:00
  • Uppdaterad: 27 JAN 2019 12:00

28 januari

A.

“Fran”

Rounds of 21, 15, and 9 reps of:

42,5/30kg Thrusters

Pull-Ups

Rest until relatively recovered, and then…

B.

Two sets of:

Bulgarian Split Squats x 20 reps each leg @ 1010

Rest 60 seconds after each leg

Single-Arm KB Row x 8 reps @ 2110

Rest 60 seconds after each arm

 

29 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 snatches from the floor.

Every minute on the minute, for 6 minutes (6 sets):

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

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

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

Rest 60 seconds, and then…

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

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

B.

Every 6 minutes, for 18 minutes (3 sets), for times:

Row 500 Meters

30 Kettlebell Swings (32/24 kg)

15 Strict Handstand Push-Ups

 

30 januari

Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters

15 Burpee Box Jump-Overs

20 Alternating Single-Arm KB Snatches (24/16kg)

Run 400 Meters

 

31 januari TABATA

 

1 februari

A.

Every 2 minutes, for 10 minutes (5 sets):

Floor Press x 4-6 reps @ 20X1

Followed by…

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

Floor Press x Max Reps @ 90% of today’s heaviest set

B.

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 20/15 Calories of Rowing

Minute 2 – 12-15 Toes to Bar

Minute 3 – 10-12 Stationary or Ring Dips @ 1111

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest

 

3 februari

Complete as many reps/calories as possible at each of the following 4-minute stations TABATA-style:

Eight rounds of:

20 seconds of Air Squats

Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 6:00…

Eight rounds of:

20 seconds of Toes to Bar

Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 12:00…

Eight rounds of:

20 seconds of Burpees

Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 18:00…

Eight rounds of:

20 seconds of Rowing

Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 24:00…

Eight rounds of:

20 seconds of Ring Muscle-Ups or Chest-to-Bar Pull-Ups

Rest 10 seconds

 

Skribent: Felicia Eklund
Epost: Adressen Gömd

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

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