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Veckans pass, Atletboxen v 50 2021

12 DEC 2021 17:52
  • Skapad: 12 DEC 2021 17:52

13/12

Hang snatch ladder: x2 rounds

1 x 3 hang snatch @ 60% of 1 RM snatch

1 x 3 hang snatch @ 70% of 1 RM snatch

1 x 3 hang snatch @ 80% of 1 RM snatch

1 x 2 hang snatch @ 85% of 1 RM snatch

1 x 3 hang snatch @ 80% of 1 RM snatch

Note: rest 2-3 min between each set.

Open workout

”OPEN 14.1”

AMRAP 10 minutes:

30 double unders

15 power snatches 35/25 kg

14/12

TABATA

15/12

EMOM 12 min, alternating between:

  1. 6 Strict Pull-ups
  2. 6 Ring Dips

Workout

For time:

20 dumbbell snatches 22,5/15 kg

15 push press 50/35 kg

16 dumbbell snatches 25/17,5 kg

15 push press 50/35 kg

12 dumbbell snatches 30/22,5 kg

15 push press 50/35 kg

8 dumbbell snatches 35/25 kg

15 push press 50/35 kg

Timecap: 14 min

16/12

Strength

Deadlifts: 20 reps @ add 2,5-5 kg from last week, then: 3x10 at same weight

Bench press 4x3 @ 70% of your 1 RM bench

Note: perform these in supersets if possible.

Workout

15-12-9-12-15

Power clean 50/35 kg

Push jerk 50/35 kg

*Between each set: 5 C2B/PU)

Timecap: 16 min

17/12

Musikhjälpen 2021  (AMRAP 21 min)

Team of 2 

you go i go, varannan övning 

1 Bear complex 50/35 kg

3 Wall walks 

9 DB thrusters 22,5/15 kg

12 Hang power cleans 50/35kg 

21 Cal row

Then cashout 160 wall balls 

19/12

Team workout (2&2)

For time (split anyhow):

200 box jumps 60/50 cm

150 wallballs 9/6 kg

100 clean and jerks 50/35 kg

75 pullups

50 burpee to target

Cash out: 150/120 calorie row

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"

 

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64231 Flen

Besöksadress:
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