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Veckans pass, Atletboxen v 43 2020

18 OKT 2020 14:24
  • Skapad: 18 OKT 2020 14:24

19/10

For time:

50/35 Calories of Assault Bike

400 Meter Run

40 Deadlifts (85/55 kg)

400 Meter Run

30 Power Snatches (43/30 kg)

400 Meter Run

20 Thrusters (43/30 kg)

400 Meter Run

10 Bar Muscle-Ups

 

20/10

Tabata

 

21/10

A.

Four sets of:

Front Squat x 3 reps @ 87-90%

Rest 2-3 minutes

 

B.

Three rounds for time of:

10 Hang Squat Cleans (61/43 kg)

15 Chest-to-Bar Pull-Ups

20 Wall Ball Shots (9/6 kg)

 

22/10

A.

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

Bench Press

Set 1 – 3 reps @ 70%

Set 2 – 2 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 1 rep @ 85%

Set 5 – 1 rep @ 90%

 

Rest 2 minutes, and then…

 

Every 3 minutes, for 9 minutes (2 sets):

Bench Press

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101%

Set 7 – 1 rep @ 101+%

 

B.

“Desire”

For max reps:

5 Minutes of Burpee Box Jump-Overs 

 

23/10

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Rowing

18 Kettlebell Swings (24/16 kg)

immediately followed by…

Overhead Plate Hold (20/10 kg) – while next teammate completes the row and dumbbell snatches

 

Rest 8 minutes, and when the running clock reaches 20:00…

 

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Assault Bike

12 Single-Arm Dumbbell Push Presses (22,5/15 kg DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

immediately followed by…

Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses

The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.

 

25/10

A.

Every 3 minute, for 15 minutes (5 sets):

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

 

B.

“Helen”

Three rounds for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

 

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

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