VIIKKO 20
💪🏻 Voima 1
A1: Sadiv set Chin up
B1. Bench press x 3,2,2,1,1,1
C1. Floor press 3×12
C2. Arnold press 3×12
D1. Bicep curl 1×10-1
🌪 Hurrikaani: (Hurrikaani/Circuit 1)
1 Round: 3 sets
Sprint
Front squat x8
Backward lunge x8
2 Round: 3 sets
Sprint
Tricep ext x8
Bicep curl x8
3 Round: 3 sets
Sprint
RDL x8
Bent row x8
Speed Str: DB 9to5
9x OH Press
8x Lateral lunge
7x Front squat
6x Deadlift
5x Squat jump
4 sets
💫 Circuit: 164 (Hurrikaani/Circuit 2)
1# Chest press
2#Clean pull
3# Deadlift
4#Swing
🦵🏽 Voima 2
A1. Back Squat x2,2,1,1,6
B1. Front Squat 3 x 5
For quality
C1. Staggered squat x 12
C2. Lat Lunge x 12
C3. BB SL DL x 12
Warrior vatsat
#20
Ma-Ke 3 sets
90s Broomstick behind neck sit up
1min Rest
To-Su 3 sets
Copenhagen plank 60s each side
90s Rest between sets
VIIKKO 2 (vko 50)
Voima 1
Hurrikaani 1
Circuit 2
Voima 2
S&S
VIIKKO 1 (vko 51)
Voima 1
Hurrikaani 1
Circuit 2
Voima 2
S&S
Hyvää ja rauhaisaa Joulua!
VIIKKO 4 (vko 52)
Voima 1
Hurrikaani 1
Circuit 2
Voima 2
S&S
