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Veckans pass, Atletboxen v 14 2022

03 APR 2022 10:02
  • Skapad: 03 APR 2022 10:02

4/4
A.

Five sets of:

Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

Use a load that will be challenging, but achievable for the five sets at the prescribed tempo. Note…the tempo is very important, so please maintain a controlled descent, and concentrate on exploding back up quickly.

B.

Two sets for times of:

50 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)

Rest 5 minutes

5/4

TABATA

 

6/4
Every 12 minutes, for 36 minutes (3 sets) for times:

400 Meter Run
40 Alternating Reverse Lunges with KB Farmer’s Carry (24/16 kg)
20 Toes to Bar
40/30 Calories of Assault Bike
400 Meter Run

 

7/4
A.

“Christine”

Three rounds for time:

500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Compare results to May 14, 2021.

Rest until relatively recovered, and then…

B.

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side

Rest 60 seconds

8/4
Team workout

In teams of 2:

5 rounds (split anyhow):

30 hang clean and jerks 50/35 kg

35 pullups

40/30 calorie assault bike

Timecap: 35 min

 

 

 

 

10/4
A.

Shoulder Press

*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 10 reps @ 70+%
*Set 5 – 10 reps @ 70+%
*Set 6 – 10 reps @ 70+%

Rest as needed

Build to the heaviest set of 10 possible.

B.

Against a 3-minute running clock…

25/18 Calories of Assault Bike
immediately followed by as many rounds and reps as possible of:
12 Dumbbell Push Presses (50/35 lbs)
12 Push-Ups

Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.

Skribent: Jenny Eriksson
E-post: 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"

 

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

Besöksadress:
Atletboxen, Öjavägen 2
64293 Flen

Kontakt:
Tel: [saknas] Information
E-post: fshif.styrelsen@gmai...

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