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Veckans pass, Atletboxen v 42 20202

11 OKT 2020 12:00
  • Skapad: 11 OKT 2020 12:00

12/10

A.

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

Snatch from 2″ Below the Knee x 1 rep

(pause for 2-3 seconds at 2″ below the knee, then snatch)

Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+

B.

Every 4 minutes, for 20 minutes (5 sets) for max load:

500 Meter Row

4 Snatches

13/10 

TABATA

 

14/10

A.

Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1 (DB, KB or barbell)

Rest 45 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

B.

For time:

800 Meter Run

100 Air Squats

75 Kettlebell Swings (24/16 kg)

50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)

75 Kettlebell Swings

100 Air Squats

 

15/10

A.

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

Bench Press x 3 reps @ 65-70% of 1-RM Bench Press

The goal is to move the barbell as quickly as possible from your chest to full elbow extension. Next week you’ll work to a 1-RM, so visualize a max load every rep this week as you accelerate the barbell off your chest.

B.

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

40 Double-Unders

20 Push Presses (43/30 kg)

10 Chest-to-Bar Pull-Ups

 

16/10

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30 Kettlebell Swings (32/24 kg)

20 Box Jump-Overs (24″/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

18/10

Four rounds for time of:

Row 500 Meters

Run 400 Meters

20/15 Calories of Assault Bike

10 Dumbbell Box Step-Overs (22,5/15 kg DB)

 

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"

 

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