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Veckans pass, Atletboxen v 14 2020

29 MAR 2020 12:00
  • Skapad: 29 MAR 2020 12:00

30/3

A.

Deadlift x 15 reps @ 2011

Rest 15-20 seconds

60 seconds of Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

60 seconds of Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

60 seconds of Strict Handstand Push-Ups x Max Reps

B.

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Power Cleans (52/34 kg)

10 Push Press (52/34 kg)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

31/3

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:

2 Minutes of Rowing (for calories)

2 Minutes of Burpee Box Jump-Overs 

2 Minutes of Assault Bike (for calories)

400 Meter Run

 

1/4

A.

Five sets of:

Barbell Z-Press x 5 reps

Rest 75 seconds

Weighted Strict Pull-Up x 5 reps

Rest 75 seconds

Build over the course of the five sets to today’s heavy 5-RM for both movements.

B.

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

40 Double-Unders

10 Alternating Dumbbell Snatches (25/15 kg)

10 Chest-to-Bar Pull-Ups

 

2/4

Tabata

3/4

In teams of two, alternating each movement, complete ten rounds for time of:

400 Meter Run

10 Overhead Squats (52/34 kg)

10 Burpee Box Jump-Overs 

(Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc….)

 

5/4

A.

Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Rest 45 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see our community build upon. If you don’t have a good selection of dumbbells or kettlebells, you can back rack the barbell to test this lift.

B.

For time:

1000 Meter Row

100 Air Squats

75 Kettlebell Swings (24/16 kg)

50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)

75 Kettlebell Swings

100 Air Squats

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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