Flens Sport & Hälsa IF

Veckans pass, Atletboxen v 40 2021

Publicerat den |

4/10
Weightlifting

In 15 minutes, work up to a daily heavy:

Paused Snatch Deadlift (below knees) + Low Hang Snatch (below knees) + Overhead Squat

Note: start at 50% of your 1 RM Snatch.

Strength

Back squat 5×5 @ 80% of your 1RM back squat

Note: rest 2-3 min between each set.

Open workout

”OPEN 14.5”

21-18-15-12-9-6-3

Thrusters 42,5/30 kg

Burpees

Timecap: 18 min

5/10

TABATA

6/10

Gymnastic strength

Strict pullup strength progression:

3 sets of max reps. Rest 1 minute between sets. Increase 1-2 reps from last week.

Gymnastic workout

For time:

75 pullups

75 handstand pushups

Note: partition anyhow

Timecap: 12 min

 

Endurance

5 rounds of:

13/10 calorie row

13/10 calorie assault bike

Rest 2 min

Timecap: 20 min

 

7/10

Strength

Strict press 5×5 @ 80% of your 1RM strict press

Note: rest 2-3 min between each set.

 

Workout

3 rounds:

25 dumbbell deadlifts (2×22,5/15 kg)

20 dumbbell power cleans (2×22,5/15 kg)

15 dumbbell front squats (2×22,5/15 kg)

 

Timecap: 16 min

 

Accessory (optional)

4 sets for quality:

8 seal rows @ heavy weight

 

8/10

Team workout

In teams of 2:

12 rounds (you go – i go):

15/12 cal assault bike

8 power cleans 60/40 kg

20 AB-mat sit-ups

Timecap: 37 min

10/10

 

Team Workout
“Tarrant Hightopp”

For time (split anyhow)

 

100 Dumbbell shoulder to overhead 22,5/15kg
200 Box step-ups (with one dumbbell)

300 Double unders

80 Dumbbell shoulder to overhead 22,5/15kg
150 Box step-ups (with one dumbbell)

200 Double unders

60 Dumbbell shoulder to overhead 22,5/15kg
100 Box step-ups (with one dumbbell)

100 Double unders

 

Timecap 40min