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Veckans pass, Atletboxen v 31 2020

26 JUL 2020 12:00
  • Skapad: 26 JUL 2020 12:00

27/7

A.

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

Hang Clean + Clean

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

 

B.

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

12 Ground to Overhead (52/34 kg)

12 Front Squats (52/34 kg)

12 Box Jump-Overs

 

28/7

A.

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 6 reps @ 80%

*Set 5 – 6 reps @ 80%

*Set 6 – 6 rep @ 80%

Rest 2-3 minutes between sets.

 

B.

Three rounds for time of:

30 Wall Ball Shots (9/6 kg)

25 Kettlebell Swings (24/16 kg)

20 Box Jump & Step Down 

 

29/7

A.

Five sets of:

Push Press x 4 reps @ 11X2

Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. 

 

B.

Three rounds for time of:

30/20 Calories of Rowing

15 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups

 

30/7

Tabata

 

31/7

In teams of three, complete three rounds each of:

350 Meter Row

(rest station)

20 Dumbbell Hang Cleans (25/15 kg)

(rest station)

10 Bar Muscle-Ups (or 15 Strict Pull-Ups)

(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

 

2/8

A.

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

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 3 reps @ 75%

*Set 5 – 2 reps @ 80%

*Set 6 – 2 reps @ 85%

 

B.

Every 6 minutes, for 18 minutes (3 sets) for times:

30/20 Calories of Rowing

20 Chest-to-Bar Pull-Ups

30 Walking Lunges with DB/KB Farmer’s Carry (24/16 kg)

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

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Atletboxen, Öjavägen 2
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