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Veckans pass, Atletboxen v 46

10 NOV 2019 12:00
  • Skapad: 10 NOV 2019 12:00

V 46

11/11

 

The Three Wise Men Tribute

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch

10 Burpees Over the Barbell

(Elite = 84/57 kg, RX = 61/43 kg, Scaled = 43/29,5 kg)

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans

20 Pull-Ups

(Elite = 84/57 kg, RX = 61/43 kg, Scaled = 43/29,5 kg)

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs

30 Wall Ball Shots (9/6 kg)

 

12/11

A.

Three rounds for time of:

15 Deadlifts (102/70 kg)

15 Toes to Bar

Rest until relatively recovered, and then…

B.

Three sets of:

Posted Single-Leg Deadliftsx 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

 

13/11

A.

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

Hang Clean + Clean

Build over the course of the 10 sets to today’s heavy complex.

B.

Every 90 seconds, for 15 minutes (5 sets of each):

Station 1 – 5 Hang Squat Cleans

Station 2 – 18/12 Calories of Assault Bike or Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

 

14/11

Tabata

 

15/11

In teams of two, complete three rounds for time of:

800 Meter Run (partners must run together)

60 Power Snatches (43/29,5 kg)

40 Overhead Squats (43/29,5 kg)

20 Bar-Facing Burpees

Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.

 

17/11

A.

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 8 reps @ 75-85%

Rest 2 minutes between sets.

B.

For time:

800 Meter Run

80 Alternating Dumbbell Snatches (25/15 kg)

80-Foot Walking Lunges with Dumbbell Farmer’s Carry (25/15 kg)

800 Meter Run

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

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

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

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