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Veckans pass, Atletboxen v 47

17 NOV 2019 00:00
  • Skapad: 17 NOV 2019 00:00

V 47

18/11

A.

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

Hang Snatch + Snatch

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

B.

Three rounds for time of:

400 Meter Run

15 Overhead Squats (61/43 kg)

 

19/11

A.

Three sets for max reps of:

45 seconds of Concept 2 Row for Calories

Rest 45 seconds

45 seconds of Strict Handstand Push-Ups

Rest 45 seconds

45 seconds of Double-Unders

Rest 45 seconds

45 seconds of Strict Supinated-Grip Pull-Ups

Rest 45 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (61/43 kg)

10 Burpees Over the Barbell

10 Toes to Bar

 

20/11

A.

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 3 reps @ as heavy as possible

Rest 2 minutes between sets.

B.

For time:

30 Dumbbell Thrusters (25/15 kg)

30 Alternating Reverse Lunges with DB Farmer’s Carry

20 Dumbbell Thrusters

20 Alternating Reverse Lunges with DB Farmer’s Carry

10 Dumbbell Thrusters

10 Alternating Reverse Lunges with DB Farmer’s Carry

 

21/11

Tabata

 

22/11

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Double-Unders

40 Kettlebell Swings (24/16 kg)

30 Wall Ball Shots (9/6 kg)

20 Box Jumps

10 Toes to Bar

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.

 

24/11

Three rounds for time of:

800 Meter Run

30 Chest-to-Bar Pull-Ups

15 Hang Squat Cleans (61/43 kg)

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"

 

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

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