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Veckans pass, Atletboxen v 42 2021

18 OKT 2021 11:41
  • Skapad: 18 OKT 2021 11:41

Strength

Back squat 5x5 

Note: rest 2-3 min between each set.

Open workout

”OPEN 19.4”

For total time:

3 rounds of:

10 snatches 42,5/30 kg

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle ups/ Chest to bar

12 bar-facing burpees

Timecap: 15 min

Accessory (optional)

300 DU 

19/10 

TABATA






20/10

Gymnastic strength

Perform the following sequence:

00:00-01:00 Max reps strict handstand pushups

01:00-03:00 Rest

03:00-04:00 Max reps kipping handstand pushups

04:00-06:00 Rest

06:00-07:00 Max reps strict pullups

07:00-09:00 Rest

09:00-10:00 Max reps kipping pullups

Gymnastic workout

For time:

20 toes to bar

40 wallballs 9/6 kg

20 toes to bar

Timecap: 10 min

Endurance

10 sprints:

10 seconds max effort assault bike

50 seconds rest

21/10

Strength

Strict press 5x1 @ 90% of your 1RM strict press

Note: rest 2-3 min between each set.

Workout

3 rounds:

10 thrusters 42,5/30 kg

15 pullups

15/12 calorie assault bike

Timecap: 10 min

Accessory (optional)

5 rounds:

12 dumbbell lateral raises @ moderate weigh









22/10

Team workout (2&2)

50 rounds for time (you go - I go):

1 handstand pushup

2 cleans 80/55 kg

3 burpees

Timecap: 40 min

24/10

Weightlifting

In 15 minutes, work up to a daily heavy complex:

Squat clean + push press + push jerk + split jerk

Note: start at 50-60% of your 1 RM C&J.

Strength

Front squat 5x1 @ 90% of your 1RM front squat

Note: rest 2-3 min between each set.

Team workout (2&2)

2 RFT (Split Anyhow)

30 Burpee

30/21 Cal Row

30 Pull Up

30 Power Snatch

10 Double Unders 

Remaining time = Max Burpee 

Score = Max Burpee 

Timecap 15 min 

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:
Tel: [saknas] Information
E-post: fshif.styrelsen@gmai...

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