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Veckans pass, Atletboxen v 31

28 JUL 2019 12:00
  • Skapad: 28 JUL 2019 12:00

V 31

29 juli

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells 25/15 kg)
15 Alternating Single-Arm Dumbbell Snatches (25/15 kg)

 

30 juli

Tabata

 

31 juli

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch

The weight should be constantly building throughout the 18 minutes of this session.

B.
For time:
1000 Meter Row
30 Burpees Over the Barbell
15 Hang Power Snatches (70/47,5 kg)

 

1 augusti

Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (25/15 kg – 10 steps each side)

 

2 augusti

In teams of two, complete three rounds for time of:
800 Meter Run (together)
80 Wall Ball Shots (9/6 kg)
80 Push-Ups

Partition the repetitions between partners however you’d like.

 

4 augusti

Tabata

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

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

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Flen Sport & Hälsa IF är en ideell förening med visionen "En plats för alla"

 

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Flen Sport & Hälsa IF
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