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Veckans pass, Atletboxen v 11 2020

08 MAR 2020 12:00
  • Skapad: 08 MAR 2020 12:00

9/3

A.

Take 15 minutes to build to approximately 80% of your 1-RM Snatch

and then…

B.

Every 5 minutes, for 25 minutes (5 sets) for max load:

500 Meter Row

5 Snatches

Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

 

10/3

A.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 4-5 reps @ 85%

B.

Complete as many rounds and reps as possible in 15 minutes of:

“Strict Cindy”

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

 

11/3

Every 10 minutes, for 40 minutes (4 sets) for times:

40/30 Calories of Assault Bike

800 Meter Run

50 Double-Unders

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

 

12/3

Tabata



13/3

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

15 Calories of Rowing (or 12 Calories of Assault Bike)

12 Deadlifts (70/47,5 kg)

9 Hang Power Cleans (70/47,5 kg)

6 Shoulder to Overhead (70/47,5 kg)

 

15/3

A.

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – Max Reps @ 80%

Rest 3 minutes between sets.

B.

For time:

50 Burpees Over the Barbell

50 Front-Racked Alternating Reverse Lunges (43/30 kg)

50 Push Presses (43/30 kg)

50 Toes to Bar

Time Cap = 12 minutes

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

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

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

 

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