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Veckans pass, Atletboxen v 6 2021

07 FEB 2021 12:00
  • Skapad: 07 FEB 2021 12:00

8/2

Every 6 minutes, for 30 minutes (5 sets) for times:

500 Meter Row

15 Deadlifts (102/70 kg)

50 Double-Unders

 

9/2

Tabata

 

10/2

A.

Every 2 minutes, for 24 minutes (12 sets):

Split Jerk

*Sets 1-4 = 2 reps @ 70-80%

*Sets 5-8 = 2 reps @ 80-90%

*Sets 9-10 = 1 rep @ 90-92%

*Sets 11-12 = 1 rep @ 93-95%

 

B.

Five rounds for time of:

10 Push Presses (61/43 kg)

10 Chest-to-Bar Pull-Ups

 

11/2

A.

Three sets of:

Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Rest 20 seconds

Band Pull-Aparts x 30 reps @ 10X0

Rest 60 seconds

Front-Racked Alternating Reverse Lunges x 20 reps (10 each leg)

 

Rest 2 minutes

 

B.

Complete as many rounds and reps as possible in 15 minutes of:

10 Alternating Dumbbell Snatches (22,5/15 kg)

10 Push-Ups

10 Alternating Pistols

 

12/2

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

800 Meter Run (together)

80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)

400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)

40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

 

14/2

A.

Every 2 minutes, for 20 minutes (10 sets):

Hang Clean + Clean

Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

 

B.

For time:

1000 Meter Row

50 Pull-Ups

25 Hang Squat Cleans (52/34 kg)

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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