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Veckans pass, Atletboxen v 30 2020

19 JUL 2020 12:00
  • Skapad: 19 JUL 2020 12:00

20/7

A.

“Jackie”

For time:

Row 1000 Meters

50 Thrusters (20/15 kg)

30 Pull-Ups

 

Rest until relatively recovered, and then…

 

B.

Three sets of:

Bulgarian Split Squats x 8 reps @ 30X1

immediately followed by…

Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0

Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

 

21/7

A.

Every 2 minutes, for 12 minutes (6 sets) of:

Deadlift

*Set 1 – 8 reps @ 50% of 1-RM

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 4 reps @ 75%

*Set 6 – 6 reps @ 65%

B.

For time:

100 Double-Unders

75 Single-Kettlebell Deadlifts (32/24 – or heavier if you have it)

50 Walking Lunges with DB Farmer’s Carry (25/15 kg)

25 Dumbbell Box Step-Overs (25/15 kg)

 

22/7

A.

Every 2 minutes, for 6 minutes (3 sets):

Push Press x 3 reps

Immediately followed by….

Every 2 minutes, for 6 minutes (3 sets):

Power Jerk x 2 reps

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):

Split Jerk x 1 rep

Build over the course of the 20 minutes, with the goal being to establish today’s heavy split jerk.

B.

Every 5 minutes, for 15 minutes (3 sets) for times:

500 Meter Row

20 Single-Arm Dumbbell Hang Clean & Jerk (25/15 kg – 10 each side)

 

23/7

Tabata

 

24/7

Coachens teampass

Skribent: Jenny Eriksson
Epost: Adressen Gömd

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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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