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Veckans pass, Atletboxen v 43 2021

24 OKT 2021 11:12
  • Skapad: 24 OKT 2021 11:12

25/10

Weightlifting

Every 2-3 min x 5, perform:

3 Squat Snatches @ 70% of 1 RM squat snatch

Note: drop the barbell between each rep.



Strength

Back squat 3x5rep @ 80% of your 1RM back squat

Note: rest 2-3 min between each set.



Open workout

”OPEN 11.2”

AMRAP 15 min:

9 deadlifts 70/50 kg

12 push ups

15 box jumps 60/50 cm



26/10

Gymnastic strength

Strict pullup strength progression:

3 sets of max reps. Rest 1 minute between sets. 



Gymnastic workout

Every.4 min x 4:

45 double unders

10 handstand pushups

45 double unders

10 pullups



Endurance

5 rounds for time:

250/200m row

5 burpees

1 minute rest




27/10

Strength

Strict press 3x5rep @ 80% of your 1RM strict press

Note: rest 2-3 min between each set.



Strength workout

21-15-9

Push press 60/40 kg

GHD-situps /AB-mat situp

Timecap: 12 min.



Accessory (optional)

3 rounds for quality:

15 dumbbell incline chest flyes @ moderate weight



28/10

TABATA



29/10

Team workout (2&2 - split anyhow)

Starting with and then every 6 min, perform: 35/25 calories on either assault bike, ski-erg or row. You have to alternate between these machines every 6 min.



42-30-18

Hang power snatch 50/35 kg

Handstand pushups



36-24-12

Push jerks 50/35 kg

Toes to bar



30-18-6

Squat cleans 50/35 kg

Pullups



Timecap: 40 min



31/10

Weightlifting

Every 2-3 min x 5, perform:

3 Clean and Jerks @ 70% of 1 RM C&J

Note: drop the barbell between each rep.



Strength

Front squat 3x5 @ 80% of your 1RM back squat

Note: rest 2-3 min between each set.



Workout 

18-15-12-9-6-3

Cal Row

Squat Clean 42,5/30

AB-mat situp/ GHD-SITUPS 

TIMECAP 16MIN 

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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