Hoppa till sidans innehåll

Veckans pass, Atletboxen v 37 2020

06 SEP 2020 12:00
  • Skapad: 06 SEP 2020 12:00

7/9

A.

Complete as many rounds and reps as possible in 15 minutes of:

12 Kettlebell Swings (32/24 kg)

6 Strict Pull-Ups

6 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

 

B.

Four rounds for time of:

400 Meter Run

12 Pull-Ups

12 Dumbbell/Kettlebell Push Press (22,5/15 kg)

 

8/9

Tabata

 

9/9

A.

Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1

 

B.

“Nitrous”

For time:

1000 Meter Row

50 Thrusters (43/30 kg)

 

10/9

A.

Every 90 seconds, for 15 minutes (10 sets) of:

Slow Pull Snatch x 1 rep

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.

Complete as many rounds and reps as possible in 10 minutes of:

10 Double-Unders

1 Power Snatch (115/75 lbs)

20 Double-Unders

2 Power Snatches

30 Double-Unders

3 Power Snatches

…and so on, following the pattern for 10 minutes.

 

11/9

“Get A Grip”

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

 

The weight (43 kg for men, 30 kg for women) cannot touch the floor at anypoint during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

 

13/9

A.

Every 2 minutes, for 10 minutes (5 sets) of:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

 

B.

Every minute, on the minute, for 20 minutes (5 sets):

Station 1 – 30 Single Kettlebell Deadlifts

Station 2 – 30 Jumping Lunges

Station 3 – 30 Band Pull-Aparts

Station 4 – 30 seconds of Prone Plank Hold

 

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