Flens Sport & Hälsa IF

Veckans pass, Atletboxen v 36 2021

Publicerat den |

6/9

Weightlifting

Squat clean waves (complete as fast as possible):

3 reps @ 65%

2 reps @ 70%

2 reps @ 75%

1 reps @ 80%

1 rep @ 85%

1 rep @ 90%

x 2 (4min rest after first wave)

Note: drop the barbell between each rep – no touch and go.

Strength

Paused back squats 4×1 @ 87,5% of 1 RM back squat

Note: 2 second pause in bottom, explode up.

Workout

3 rounds for time:

10 toes to bar

15 thrusters 42,5/30 kg

20/16 calorie row

Timecap 14min

7/9

Strength

In 15 minutes: Find your 1 RM in bench press and supinated strict pullup.

Gymnastics

AMRAP 15

5-6-7-8-9…

Handstand pushups

Calorie assault bike.

Endurance

For time:

2000m row

8/9

Strength

Elevated backward lunges 4×6 (3 on each leg) @ 67,5% of 1 RM back squat

Note: stand on a 10 kg plate with a barbell on your back and perform your backward lunges.

Workout

12 rounds for time:

8 wallballs 9/6 kg

6 burpees

2 wall walks

Timecap: 20 min

9/9

TABATA 

10/9 

Team workout

40 rounds (you go – i go):

1 snatch 60/40 kg

3 pullups

5 box jump overs 60/50 cm

Timecap: 45 min

Accessory (optional)

For quality:

300 double unders

Note: complete in as few sets as possible.

12/9

Strength
Front squats 5 set of 2 reps @ 90% of 1RM front squat

Workout“Grettel”

10 rounds for time:

3 clean and jerks 60/40 kg

3 bar facing burpees

Timecap 12 min

Accessory (optional)

4 rounds for quality:
20 pushups

20 barbell bicepscurls

20 barbell strict press

20 barbell rows