Hoppa till sidans innehåll

Veckans pass, Atletboxen v 35 2020

23 AUG 2020 12:00
  • Skapad: 23 AUG 2020 12:00

24/8

With a continuous running clock, perform the following for times:

0:00 – 1000 Meter Row

5:00 – 75 Shoulder to Overhead (52/35 kg)

10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups

15:00 – 75 Dumbbell Thrusters (222,5/15 kg)

20:00 – 75 Box Jump Overs 

25:00 – 800 Meter Run

 

25/8

A.

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

Deadlift

*Set 1 – 8 reps @ 50% of 1-RM Deadlift

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Sets 4-6 – 2 reps @ 80%

 

B.

“DT”

Five rounds for time of:

12 Deadlifts (70/48 kg)

9 Hang Power Cleans (70/48 kg)

6 Shoulder to Overhead (70/48 kg)

 

26/8

A.

Take 20 minutes to establish today’s 1-RM…

Bench Press @ 21X1

Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.

B.

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

500 Meter Row

10 Strict Handstand Push-Ups

20 Toes to Bar

30 Push-Ups

 

27/8

Four rounds for time of:

800 Meter Run

40 Kettlebell Swings (24/16 kg)

20 Pull-Ups

 

28/8

Team of two, five rounds

400 m Run (Partners run together)

20 Deadlift (102/70 kg) (10 each)

30 Pull-ups (15 each)

 

30/8

A.

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

Slow Pull Snatch x 2 reps

For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.

B.

For time:

18 Bar-Facing Burpees

9 Power Snatches (70/47,5 kg)

14 Bar-Facing Burpees

7 Power Snatches

10 Bar-Facing Burpees

5 Power Snatches

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: This is a mailto link

Stödsponsorer