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Veckans pass, Atletboxen v 44 2021

31 OKT 2021 19:39
  • Skapad: 31 OKT 2021 19:39

V44

1/11
Strict pullup strength progression:
3 sets of max reps. Rest 1 minute between sets. Increase 1-2 reps from last week.

Workout
10 Thruster 30kg/25kg
10 Bar facing burpee
8 Thruster 40kg/30kg
10 Bar facing burpee
6 Thruster 50kg/35kg
10 Bar facing burpee
4 Thruster 60kg/40kg
10 Bar facing burpee
2 Thruster 70kg/55kg


2/11
TABATA

3/11

Strength
E 2,5 min backsquat
Set 1. 5 rep
Set 2. 4 rep
Set 3. 3 rep
Set 4. 2 rep
Set 4. 1 rep
Set 5. 1 rep
Set 6. 8 rep

Open workout
“Open 18.1”
AMRAP 20 min:
8 toes to bar
10 dumbbell hang clean and jerks 22,5/15 kg
14/12 cal row

4/11

Strength
Deadlift E2M x 6
4 rep

Workout
4 min on, 2 min off
600m Run
AMRAP Pull-ups

4 min on, 2 min off
400m Run
15 Wallballs 9/6kg
AMRAP Chest to bars

4 min on, 2 min off
200m run
15 thrusters 42,5/30 kg
AMRAP bar muscle ups


5/11
Team workout (2&2)
In teams of 2 (you go - I go):
10 rounds of ”Cindy”
2 rounds of ”DT”
8 rounds of ”Cindy”
2 rounds of ”DT”
6 rounds of ”Cindy”
2 rounds of ”DT”
4 rounds of ”Cindy”
2 rounds of ”DT”
2 rounds of ”Cindy”
2 rounds of ”DT”

Cindy: 5 pullups, 10 pushups, 15 air squats
DT: 12 deadlifts, 9 hang power cleans, 6 shoulder to overhead @ 70/47,5 kg

Scaling options:
RX: as above
Standard: DT @ 60/40 kg
Scaled: Pullups with band, pushups on knees for women and DT @ 50/35 kg
Timecap: 40 min
7/11

Weightlifting
In 15 min find a daily heavy: snatch + hang snatch + 2 overhead squat
Note: work up to a maximum of 85% of your 1 RM Snatch

Strength
Back squat 3x5 @ 85% of your 1RM back squat
Note: rest 2-3 min between each set.

Endurance
Row intervals:
100, 200, 300, 400, 500, 400, 300, 200, 100 m
Note: rest 30 seconds between each interval

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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