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Veckans pass, Atletboxen v 37 2019

08 SEP 2019 12:00
  • Skapad: 08 SEP 2019 12:00

V 37

9 sep

A.

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

High Hang Snatch x 1 rep @ 55-65%

Followed by…

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

Hang Snatch x 1 rep @ 65-75%

Followed by…

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

Snatch x 1 rep @ 75-90%

B.

For time:

40 Calories of Rowing on Concept 2

30 Toes to Bar

20 Snatches (61/43 kg)

 

10 sep

A.

Every 3 minutes, for 15 minutes (5 sets):

Back Squat x 2 reps

Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.

B.

Three rounds for time of:

60 Double-Unders

15 Thrusters (43/29.5 kg)

10 Burpee Box Jump-Overs

 

11 sep

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.

 

12 sep

TABATA

 

13 sep

A.

In teams of two, alternating full rounds, complete five rounds each of:

10 Power Cleans (52/34 kg)

15 Shoulder to Overhead (52/34 kg)

20 Alternating Reverse Lunges (52/34 kg)

B.

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)

 

15 sep

Five rounds for time of:

400 Meter Run

30 Push-Ups

20 Wall Ball Shots (9/6 kg)

10 Strict Pull-Ups

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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