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Veckans pass. Atletboxen v 18 2020

25 APR 2020 17:25
  • Uppdaterad: 25 APR 2020 17:25

V 18

27/4

A.

Every 2 minutes, for 16 minutes (8 sets) of:

Push Jerk + Split Jerk

Build over the course of the 8 reps to today’s heavy.

 

B.

Three sets for max reps of:

60 seconds of Dumbbell Box Step-Overs (15/25 kg)

60 seconds of Strict Handstand Push-Ups

60 seconds of Push-Ups

60 seconds of Strict Pull-Ups

Rest 60 seconds

 

28/4

A.

Take 20 minutes to build to today’s 1-RM Front Squat

 

B.

Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 75-80% of your 1-RM Front Squat.)

 

29/4

 

Five rounds for time of:

400 Meter Run

20 Wall Ball Shots (20/14 lbs)

10 Dumbbell Box Step-Overs (15/25 kg)

 

30/4

Tabata

 

1/5

A.

In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans (61/43 kg)

6 Burpee Box Jump-Overs 

 

Rest EXACTLY five minutes, and then:

 

B.

In teams of three, complete as many rounds as possible in 15 minutes of:

10 Push Presses (61/43 kg)

20 Kettlebell Swings (24/16 kg)

 

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

 

3/5

A.

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Hang Snatch

(pause 2 seconds at mid patella on each of the lift-offs)

 

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

 

B.

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Deadlifts (84/61 kg)

10 Pull-Ups

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

BG: 5056-4574 eller
Swish: 123 571 49 85

Märk alltid betalningen

Flen Sport & Hälsa IF är en ideell förening med visionen "En plats för alla"

 

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Flen Sport & Hälsa IF
Jenni Östling, Prins Wilhelms väg 43
64231 Flen

Besöksadress:
Atletboxen, Öjavägen 2
64293 Flen

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