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Veckans pass, Atletboxen v 51 2019

15 DEC 2019 12:00
  • Uppdaterad: 15 DEC 2019 12:01

V 51

16/12

A.

Every 2 minutes, for 32 minutes (4 sets):

Station 1 – 400/300 Meters of Rowing

Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)

Station 3 – 60 Double-Unders

Station 4 – 15 Burpee Box Jump-Overs

 

17/12

A.

Five sets of:

Unsupported Seated Dumbbell Strict Press x 3-4 reps

(sit on a bench without back support and press the dumbbells from shoulder to overhead)

Rest 2 minutes

B.

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

8 Strict Pull-Ups

12 Strict Handstand Push-Ups

C.

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

 

18/12

A.

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%

Rest 2 minutes between sets.

B.

Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 75-80% of your 1-RM Front Squat.)

 

19/12

Julkalenders öppning

 

20/12 

Team of two

Partners alternate whole rounds to complete as many rounds and reps as possible in 30 minutes of:

10 Hang Squat Cleans (61/43 kg)

10 Shoulder to Overhead (61/43 kg)

10 Box Jumps 

 

21/12

1000 pass

 

22/12

Take 20-25 minutes to build to today’s 1-RM Deadlift

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.

Complete as many rounds and reps as possible in 8 minutes of:

6 Deadlifts (102/70 kg)

12 Box Jump-Overs 

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

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

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