Flens Sport & Hälsa IF

Veckans pass Atletboxen V 35 (26/8-1/9) 2024

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Måndag 26/8

A.
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

A.

Against a 90 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (35/25 kg)
Rest 60 seconds between sets.

Tisdag 27/8

Tabata

 

Onsdag 28/8

Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest 2-3 minutes between sets

B.
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4 minutes between sets

Torsdag 29/8

For time:
30 Ground to Overhead (50/35kg)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (50/35kg)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (50/35kg)
10 Pull-Ups
400 Meter Run

Fredag 30/9

Coachens val

Söndag 1/9

Coachens val