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Veckans pass, Atletboxen v 50 2019

08 DEC 2019 11:42
  • Skapad: 08 DEC 2019 11:42

V 50

9/12

A.

Back Squat

*Set 1 – 5 reps @ 65% of 1-RM

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 4 reps @ 90+%

Rest 2 minutes between sets.

B.

Four sets of 3-minute sprints of:

“Mary”

5 Strict Handstand Push-Ups

10 Alternating Pistols

15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set.

 

10/12

A.

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

Push/Power Jerk

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 87-89%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 1 rep @ 93-94%

*Set 8 – 1 rep @ 95%

B.

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Push Presses (43/29.5 kg)

10 Burpees Over the Barbell

 

11/12

Every 8 minutes, for 32 minutes (4 sets):

20/15 Calories of Assault Bike (or Rowing)

20 Dumbbell Squats (25/15 kg DBs)

20 Walking Lunges with DB Farmer’s Carry (25/15 kg)

800 Meter Run

 

12/12

Tabata

 

13/12

A.

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpee Box Jump-Overs (24″/20″)

14 Thrusters (115/75 lbs)

21 Double-Unders

Rest until the running clock reaches 20:00, and then…

B.

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Hang Squat Cleans (115/75 lbs)

9 Chest-to-Bar Pull-Ups

 

15/12

A.

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

Deadlift x 2 reps @ 80% of 1-RM Deadlift

B.

Five rounds for time of:

24 Kettlebell Swings (32/24 kg)

12 Box Jumps

12 Toes to Bar

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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Jenni Östling, Prins Wilhelms väg 43
64231 Flen

Besöksadress:
Atletboxen, Öjavägen 2
64293 Flen

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