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Veckans pass, Atletboxen v 2 2021

09 JAN 2021 21:47
  • Skapad: 09 JAN 2021 21:47

Justeringar i schemat kan ske om passet hålls utomhus eller annars vid behov för att kunna hålla nuvarande restriktioner. Info om detta publiceras i medlemsgruppen på Facebook

 

11/1

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups

6 Strict Pull-Ups

9 Toes-to-Bar

12 Goblet Squats (32/24 kg)

15 Calories of Rowing

 

12/1

Tabata

 

13/1

A.

Take 25-30 minutes to build to today’s 1-RM Deadlift

 

B.

Complete as many rounds and reps as possible in 8 minutes of:

8 Pull-Ups

8 Single-Arm Dumbbell Hang Clean & Jerks (25/15 kg – Left)

8 Single-Arm Dumbbell Hang Clean & Jerks (25/15 kg – Right)

 

14/1

A.

Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2111

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Band-Resisted Face Pulls x 12-15 reps @ 2111

Rest 45 seconds

Strict Toes to Bar x 6-8 reps @ 2110

Rest 45 seconds

 

B.

Five rounds for time of:

10 Strict Handstand Push-Ups

20 Push-Ups

40 Double-Unders

 

15/1

A.

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:

50 Wall Ball Shots (9/6 kg)

 

B.

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner works

 

17/1

A.

Every 2 minutes, for 16 minutes (8 sets):

High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee

(pause 1-2 seconds in each starting position before snatching)

Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch.

 

B.

For time:

Run 800 Meters

30 Power Snatches (61/43 kg)

Run 800 Meters

 

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"

 

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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