Flens Sport & Hälsa IF

Veckans pass, Atletboxen v 37 2021

Publicerat den |

13/9

Weightlifting

Squat snatch 5X3 @ 70% of your 1RM snatch

Note: rest 2 min between each set and perform without TNG – drop the barbell, take 1-2 seconds and get back on it.

Strength

Back squat 3X5 @ 75% of your 1RM back squat

Note: rest 2min between each set.

Workout

”RADIATOR”

AMRAP 12 min:

15 handstand pushups

20 front squats 42,5/30 kg

25 over the box jumps 60/50 cm

50 double unders

14/9

Tabata

15/9

Gymnastic strength

Strict pullup 3 sets of max reps. Rest 1 minute

Gymnastic workout ”MACAQUE”

5 rounds:

3 ring muscle ups / feet assisted ring muscle ups

6m handstand walk/ handstand hold

12 dumbbell snatches 22,5/15 kg

Timecap: 10 min

Endurance

EMOM 12:

Min 1: 15/12 cal row

Min 2: 15/12 cal assault bike

16/9

Strength

Strict press 5×5 @ 75% of your 1RM strict press

Note: rest 2-3 min between each set.

Workout

”FRELENA”

5 rounds for time:

400m run

15 dumbbell thrusters (2×20/15 kg)

15 toes to bar

Timecap: 25 min

Accessory (optional)

50 GHD-situps

Note: perform at your own pace.

17/9

Team workout

”FRANTASY LAND”

In teams of 2 (split anyhow):

42-30-18

Thrusters 42,5/30 kg

Pullups

30-24-18

Thrusters 50/35 kg

Chest to bar

18-12-6

Thrusters 60/40 kg

Bar muscle ups

Timecap: 40 min

 

19/9

Workout 

5 rounds

800m Run

23 Back Squat 0,75 x BW

13 Deadlift 1,5 BW

Timecap 50min