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Veckans pass, Atletboxen v 36 2019

01 SEP 2019 12:00
  • Skapad: 01 SEP 2019 12:00

V 36

2 september

A.

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

Hang Power Clean + Power Clean

Build to today’s heavy complex.

B.

Every minute, on the minute, for 12 minutes (4 sets) of:

Minute 1 – 50 Double-Unders

Minute 2 – 12 Toes to Bar

Minute 3 – 25 Push-Ups

 

3 september

A.

Deadlift

*Set 1 – 10 reps @ 55% of 1-RM

*Set 2 – 10 reps @ 65%

*Set 3 – 6 reps @ 75%

*Set 4 – 8 reps @ 80%

*Set 5 – 6 reps @ 85%

*Set 6 – 4 reps @ 90%

Rest 2-3 minutes between sets.

B.

For time:

50/35 Calories of Assault Bike (or 60/40 on Row)

50 Pull-Ups

30 m Walking Lunges with KB/DB Farmer’s Carry (25/15 kg)

 

4 september

A.

Every 90 seconds, for 12 minutes (8 sets) of:

Bench Press x 2 reps @ 80%

B.

Four rounds for time of:

400 Meter Run

10 Single-Arm Dumbbell Push Press* (left side – 25/15 kg)

10 Single-Arm Dumbbell Push Press* (right side – 25/15 kg)

15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

 

5 sep

TABATA

 

6 september

In teams of two, complete the following for time:

800 Meter Relay Run

80 Double-Unders

60 Power Cleans (52/34 kg)

40 Box Step-Overs with Dumbbells (25/15 kg DBs)

800 Meter Relay Run

80 Double-Unders

60 Power Cleans (52/34 kg)

40 Box Step-Overs with Dumbbells (25/15 kg DBs)

800 Meter Relay Run

Only one member of the team may be working at a time.

 

8 september

A.

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

Front Squat x 1 rep @ 90-95% or more of 1-RM

B.

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

3 Hang Squat Cleans (61/43 kg)

3 Burpee Box Jump-Overs

6 Hang Squat Cleans

6 Burpee Box Jump-Overs

9 Hang Squat Cleans

9 Burpee Box Jump-Overs

and so on…

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

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

Märk alltid betalningen

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

 

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

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