forss

v 43 21/10 A. Every 2:30, for 15 minutes (6 sets) of: 3-Position Snatch (high hang, mid-thigh, from the floor) Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics. B. For time: 40/30 Calories of Assault Bike (or Rowing) 30 Power Snatches (52/34 kg) 20 Toes to Bar […]

V 42 14/10 A. Three sets for max reps of: Unbroken Shoulder Press @ 80% of bodyweight Rest 15 seconds Unbroken Strict Pull-Ups Rest 3 minutes Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.   B. For […]

V 41 7/10 A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 9 minutes (3 sets): Back Squat x 2-3 reps @ 30X1 C. Against a 2-minute running clock, perform the following: 15/10 Calorie Assault Bike or Row 250 Meters Max Reps […]

V 40 30/9 A. Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 80% *Set 4 – 6 reps @ 90% *Set 5 – 4 reps @ 95% *Set 6 – 2 reps @ 100% Rest 2 – 3 minutes between […]

Kallelse till extra årsmöte den 16/10 19:00 i AtletBoxen, Öjavägen 2 Flen. På begäran av styrelsen, med anledning av Flens kommuns nya bidragssystemen för föreningar kallar vi samtliga medlemmar till ett extra årsmöte för att behandla nedanstående frågor:   Val av mötesordförande, sekreterare samt justerare och tillika rösträknare.   Godkännande att mötet blivit rätt utlyst. […]

23/9 A. Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+   Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets): Push […]

16/9 A. Every 3 minutes, for 15 minutes (5 sets): Tempo Back Squat x 3 reps @ 32X1 Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics. B. In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 15 Wall […]

V 37 9 sep A. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 65-75% Followed by… Every 2 minutes, for 10 minutes (5 sets): Snatch x 1 rep @ 75-90% B. […]

V 36 2 september A. Every two minutes, for 20 minutes (10 sets): Hang Power Clean + Power Clean Build to today’s heavy complex. B. Every minute, on the minute, for 12 minutes (4 sets) of: Minute 1 – 50 Double-Unders Minute 2 – 12 Toes to Bar Minute 3 – 25 Push-Ups   3 […]

V 35 26 augusti “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 (9/6kg) Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the […]