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Veckans pass, Atletboxen v 8 2021

21 FEB 2021 12:00
  • Skapad: 21 FEB 2021 12:00

22/2

A.

Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Rest 45 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

 

B.

For time:

800 Meter Run

100 Air Squats

75 Kettlebell Swings (24/16 kg)

50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)

75 Kettlebell Swings

100 Air Squats



23/2

Tabata

24/2

 A.

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Hang Snatch

(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.

Complete as many rounds and reps as possible in 7 minutes of:

7 Power Snatches (61/43 kg)

14 Toes to Bar

25/2

A.

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

Split Jerk

*Sets 1-3 = 2 reps @ 70-80%

*Sets 4-6 = 2 reps @ 80-90%

*Sets 7-9 = 1 rep @ 90%

*Sets 10-12 = 1 rep @ 95+%

B.

Complete as many reps as possible in 12 minutes of:

3 Strict Handstand Push-Ups

3 Strict Pull-Ups

6 Strict Handstand Push-Ups

6 Strict Pull-Ups

9 Strict Handstand Push-Ups

9 Strict Pull-Ups

and so on, continuing to add 3 reps each round.

26/2

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

20/15 Calories of Assault Bike

15 Ring Dips

30 Russian Kettlebell Swings

60 Double Unders

15 Ring Dips

30 Russian Kettlebell swings

20/15 Calories of Assault Bike

28/2

“Invictus Baseline Interval Test”

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

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (9/6 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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