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Veckans pass, Atletboxen v 38 2021

19 SEP 2021 13:31
  • Uppdaterad: 19 SEP 2021 13:31

20/9

Weightlifting

Every 2 min x 5, perform:

3 squat snatches @ 75% of 1 RM

Note: perform without TNG, drop after each rep.

Strength

Back squat 5x3 @ 80% of your 1RM back squat

Note: rest 2-3 min between each set.

Workout

10 rounds for time:

3 power cleans 70/47,5 kg

3 jerks 70/47,5 kg

30 double unders

Timecap: 16 min

Accessory (optional)

50 back extensions

Note: perform at your own pace.



21/9

Gymnastic strength

Strict pullup strength progression:

3 sets of max reps. Rest 1 minute between sets. Increase 1-2 reps from last week.

Gymnastic workout

3 rounds for time:

21 pullups

15 handstand pushups

9 pistols (per leg, alternating)

Note: rest 1 min after each round and aim to go unbroken.

Timecap: 14 min

Endurance

125/100 calorie echo bike (or assault bike)

Every 3 minute, perform:

15 dumbbell snatches 22,5/15 kg (alternating)

Timecap: 16 min

22/9

TABATA



23/9

Strength

Strict press 5x3 @ 80% of your 1RM strict press

Note: rest 2-3 min between each set.



Workout

4 rounds for time:

400m run

15 GHD sit-ups

20 wallballs 9/6 kg

25 box jumps overs

Timecap: 25 min.

Accessory (optional)

50 back extensions

Note: perform at your own pace.


















24/9

Team workout (in teams of 2):

Every minute until failure, perform:

6 clean and jerks 50/35 kg

Note: Increase 5 kg every minute and continue until failure. Each athlete has to complete a minimum of 1 repetition on each minute for the team to continue.

Rest 3 min

Every minute until failure, perform:

6 snatch anyhow 40/30 kg

Note: Increase 5 kg every minute and continue until failure. Each athlete has to complete a minimum of 1 repetition on each minute for the team to continue.

Rest 2 min

100 synchro bar facing burpees

Timecap: 45 min

Are you alone? perform the EMOMs with only 3 repetitions and the burpees with only 50 repetitions.

Dagens pass utgår söndag 26/8 då coacherna är på utbildning

Skribent: Jenny Eriksson
E-post: 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:
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