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Veckans pass, Atletboxen v 21 2020

16 MAJ 2020 14:22
  • Skapad: 16 MAJ 2020 14:22

v 21

18/5

A.

“Fran”

Rounds of 21, 15, and 9 reps of:

43/30 kg Thrusters

Pull-Ups

Rest until relatively recovered, and then…

B.

Two sets of:

Bulgarian Split Squats x 8 reps @ 3010

immediately followed by…

Dynamic Bulgarian Split Squats x 12 reps @ 10X0

For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.

 

19/5

A.

Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

B.

Every 2 minutes, for 16 minutes (4 sets) of:

Station 1 – Bench Press x 8 reps @ 80% of 1-RM

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

 

20/5

A.

Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.

Four rounds for time of:

400 Meter Run

10 Deadlifts (125/84 kg)

15 Toes to Bar

 

21/5

Tabata

 

22/5

In teams of two, alternating complete rounds, perform 6 rounds each for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

 

24/5

A.

Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Station 2 – Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B.

Complete as many rounds and reps as possible in 18 minutes of:

6 Strict Handstand Push-Ups

9 Strict Pull-Ups

12 Alternating Pistols (Single-Leg Squats)

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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64231 Flen

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Atletboxen, Öjavägen 2
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