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Veckans pass, Atletboxen, v.6 2019

03 FEB 2019 12:00
  • Skapad: 03 FEB 2019 12:00

4 februari

“Invictus Baseline Interval Test”

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 

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.

 

5 februari

A.

Six sets of:

Deadlift x 3 reps @ 75% of 1-RM Deadlift

(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)

Rest 3 minutes

B.

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

Hang Power Clean (52,5/35kg)

Bar-Facing Burpees Over the Barbell

 

6 februari

A.

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 20 reps

Interval 2 – Wall Climb x 4 reps

Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps

Interval 4 – Ring Dips (with or without scaling option) x 12 reps

B.

Five sets for max reps, each against a 3-minute running clock:

Row 500 Meters

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.

 

7 februari TABATA

8 februari

A.

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

2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

B.

Five rounds for time of:

400 Meter Run

6 Ground to Overhead (70/47,5kg)

12 Chest-to-Bar Pull-Ups


10 februari

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (32/24 kg)

400 Meter Run*

100 Barbell Thrusters (20/15 kg)

400 Meter Run

100 Pull-Ups

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

 

Skribent: Felicia Eklund
Epost: Adressen Gömd

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

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