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Veckans pass, Atletboxen, v.8 2019

17 FEB 2019 12:00
  • Skapad: 17 FEB 2019 12:00

18 februari

A.

Four sets of:

Back Squat x 4 reps

Rest 3 minutes

Select a weight that will make your final 1-2 reps of each set extremely difficult.

B.

For time:

Run 400 Meters

40 Kettlebell Swings (24/16 kg)

40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)

40 Kettlebell Swings

Run 400 Meters

 

19 februari

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

Row 1000 Meters

9 Toes to Bar

12 Chest-to-Bar Pull-Ups

15 Strict Handstand Push-Ups

 

20 februari

A.

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

1 Clean Lift-Off + Hang Clean + 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 lift-off, reset and perform a full clean.

B.

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

6 Power Cleans (60/42,5kg)

12 Front-Racked Alternating Reverse Lunges (60/42,5kg)

12 Bar-Facing Burpees

 

21 februari TABATA

22 februari

A.

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

Floor/Beench Press x 2-4 reps @ 20X1

Followed by…

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

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

B.

Two sets for max reps of:

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Ring Dips

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Push-Ups

Rest 30 seconds

C.

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

 

24 februari

Fokus Open 19.1

 

Ev. resterande tid, öva på valfri skill.

 

Skribent: Felicia Eklund
Epost: Adressen Gömd

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

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