Flens Sport & Hälsa IF

Veckans pass, Atletboxen v 35 2021

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Weightlifting

5 sets: 2 x 1 snatch pull + 1 squat snatch

Note: start at 65% and work up to a maximum of 90% of your 1 RM

Strength

Paused back squats 5×1 @ 85% of 1 RM back squat

Workout

5 rounds for time:

12 dumbbell deadlifts 2×22,5/15 kg

9 dumbbell hang power cleans 2×22,5/15 kg

6 dumbbell shoulder to overhead 2×22,5/15 kg

Timecap: 18 min

31/8

Tabata

1/9

Strength

Elevated backward lunges 4×8 (4 on each leg) @ 65% of 1 RM back squat

Workout

AMRAP 18 min:

10 thrusters 42,5/30 kg

10 bar facing burpees

10 power cleans 60/40 kg

20/16 calorie assault bike

 

3/9

Team workout

Teams of 2, split anyhow:

Buy-in: 100 calorie assault bike

Then,

DOUBLE NANCY (ish..)

5 rounds:

400m run together

30 overhead squats 40/30 kg

DOUBLE DIANE:

42-30-18:

Deadlifts 100/70 kg

Handstand pushups

DOUBLE GRACE

60 Clean and Jerks 60/40 kg

Timecap: 50 min

5/9 Söndag

Workout

100 DU

75 GTOH 25/17,5kg

50 cal Assbike

30 Russian twist 8/6kg

20 DL kroppsvikt

80 DU

60 GTOH

40 Assbike

24 Russian twist

16 DL

60 DU

45 GTOH

30 Assbike

18 Russian twist

12 DL

40 DU

30 GTOH

20 Assbike

16 Russian twist

8 DL

20 DU

15 GTOH

10 Assbike

6 Russian twist

4 DL

Timecap 50 min