forss

V 18 27/4 A. Every 2 minutes, for 16 minutes (8 sets) of: Push Jerk + Split Jerk Build over the course of the 8 reps to today’s heavy. B. Three sets for max reps of: 60 seconds of Dumbbell Box Step-Overs (15/25 kg) 60 seconds of Strict Handstand Push-Ups 60 seconds of Push-Ups 60 […]

v 17 20/4 A. “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps  Rest until relatively recovered, and then… B. Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Hip Thrusts x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each […]

v 16 13/4 Flen Legends 14/4 A. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + High 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 […]

Med anlednign av Covid 19 och Folkhälsomyndighetens rekommendationer har styrelsen tagit fram nya riktlinjer  för samtliga verksamheter och egen träning i vår lokal, Atletboxen. Dessa riklinjer gäller tillsvidare. https://docs.google.com/document/d/1nnsWWFC3RK_d7sF3NcFcfA1hD-d5aFcnvYWLL_fgYgA/edit?usp=sharing   Vid frågor och funderingar, välkommen att kontakta styrelsen fshif.styrelsen@gmail.com

v 15 6/4 A. “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 102/70 kg Deadlifts Strict Handstand Push-Ups B. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x 30 reps @ 1010 Station […]

23/3 A. Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Rest 2 minutes, and then… Every 3 […]

30/3 A. Deadlift x 15 reps @ 2011 Rest 15-20 seconds 60 seconds of Strict Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds 60 seconds of Strict Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 15-20 seconds 60 seconds […]

23/3 A. Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Rest 2 minutes, and then… Every 3 […]

16/3 A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes […]

9/3 A. Take 15 minutes to build to approximately 80% of your 1-RM Snatch and then… B. Every 5 minutes, for 25 minutes (5 sets) for max load: 500 Meter Row 5 Snatches Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 […]