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Veckans pass, Atletboxen v 16 2022

16 APR 2022 18:18
  • Skapad: 16 APR 2022 18:18

18/4
A.
Every 3 minutes, for 15 minutes (5 sets):

3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

B.
Against a 3-minute running clock…
400 Meter Run
Max Reps of Overhead Squats (115/75 lbs)

Rest 2 minutes, and repeat for a total of four (4) rounds.

19/4
TABATA

20/4
A.

Three sets of:

Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1
(make sure your patella hovers just above the ground without making contact – goal is that the hairs on your knee touch without hard impact)

Rest 15 seconds

Horse Stance Hold x 60-75 seconds

Rest 15 seconds

Pronated-Grip Strict Pull-Ups x Max Reps in 60 seconds

Rest 60-90 seconds

B.

Five rounds for time of:

40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups

21/4
A.

Shoulder Press

*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 8 reps @ 75+%
*Set 5 – 8 reps @ 75+%
*Set 6 – 8 reps @ 75+%

Rest as needed

The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 10 reps.

B.

Complete as many rounds and reps as possible in 12 minutes of:

4 Strict Handstand Push-Ups
6 Burpee Box Jump-Overs (24″/20″)
12 Kettlebell Swings (24/16 kg)

22/4

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

24/4

A
Deadlift 

*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 8 reps @ 75+%
*Set 5 – 8 reps @ 75+%
*Set 6 – 8 reps @ 75+%

B
Cindy 20min AMRAP

5 Pull-Ups
10 Push-Ups
15 Air Squats 

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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