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Veckans pass, Atletboxen v 32

04 AUG 2019 12:00
  • Skapad: 04 AUG 2019 12:00

V 32

5 augusti

A.
Every 2 Minutes, for 10 Minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps @ 75%

B.
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups

 

6 augusti

Tabata

 

7 augusti

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps

 

8 augusti

A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 6 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; in set 3 your chances of making the 6th rep should be 50/50, and the fourth set will be a test of mental fortitude.

B.
Against a 4-minute running clock, perform a total of 3 sets of:
Row 500/400 Meters
Max Reps of Single-Arm Overhead Dumbbell Squats (25/15 kg)
Rest 2 minutes between sets.

 

9 augusti

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (43/29.5 kg)
20 Burpees
10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

 

11 augusti

A.
Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean

Followed by…

Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean @ 70-80%

Followed by…

Every two minutes, for 6 minutes (3 sets):
Clean x 1 rep @ 80-90%

B.
Five rounds for time of:
3 Power Cleans (70/47.5 kg)
6 Front Squats (70/47.5 kg)
12 Alternating Front-Racked Reverse Lunges (70/47.5 kg)

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
Felicia Rydstedt, Skebokvarn Björkhem
64291 Flen

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