VIIKKO 19 (4-10.5)
Voima 1 (Su-Ti)
A: Sadiv set 12min
Chin up x 3
B: 3,3,2,2,1
Bench Press V3
C: For quality
C1. 12x BB Wide bent row
C2. 12x Arnold Press
D: 1 set
10-1 Bicep curl
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 1) (Su-Ti)
Round 1: 3 sets
60m Sprint
10x KB Swing
10x Knee grab row
Round 2: 3 sets
40m Sprint
10x Swing to row
10x Sit out
Round 3: 3 sets
40m Sprint
10x Push press
10x Russian twist
Speed Str: DB Decathlon (Su + Ke)
10x OH Tricep ext
10x OH Press
10x Front squat
10x Lunge
10x Hang snatch
10x Bicep curl
10x Lat. lunge
10x Bent row
10x Deadlift
10x Squat jump
4 sets
Voima 2 (Ke-La)
A: 3,3,2,2,1
Back Squat V3
B: 4 sets
5x Front Squat V3
C: For quality
C1. 10x Jefferson curl
C2. 10x F&B Lunge
C3. 10x BB Tuettu SL DL
Circuit: Atomic 20 (Hurrikaani/Circuit 2) (To-La)
2x10min
1# 10:00
20m Sprint
5-7x KB DL
5-7x V-up
2# 10:00
20m Sprint
5-7x Push up
5-7x Slam
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VIIKKO 20 (11-17.5)
Voima 1 (Su-Ti)
A: Sadiv set 12min
Chin up x 3
B: 3,3,2,2,1
Bench Press V2
C: For Quality 3 sets
C1. 12x BB Narrow bent row
C2. 12x Arnold Press
D: 1 set
10-1 Bicep curl
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 1) (Su-Ti)
Round 1: 3 sets
60m Sprint
8x BB Front squat
8x BB Backward. lunge
Round 2: 3 sets
60m Sprint
8x BB Tricep ext
8x BB Bicep curl
Round 3: 3 sets
40m Sprint
8x BB RDL
8x BB Bent row
Speed Str: DB 9 to 5 (Su + Ke)
9x OH Press
8x Lateral lunge
7x Front squat
6x Deadlift
5x Squat jump
5 sets
Voima 2 (Ke-La)
A: 3,3,2,2,1
Back Squat V2
B: 4 sets
5x Front Squat V2
C: For quality
C1. 12x Jefferson curl
C2. 12x Lat. lunge
C3. 12x SL DL
Circuit: Energy Circuit (Hurrikaani/Circuit 2) (To-La)
3 Rounds: 40Work/20Rest
Shuttle run
Wall side slam/Knee. side slam/wall side slam
Rev. lunge/Deadlift/Goblet squat
Bent over row alt/Curl to press/Plank row
Knee grab/Sit out/Mt. climber
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VIIKKO 21 (18-24.5)
Voima 1 (Su-Ti)
A: Sadiv set 12min
Chin up x 3
B: 3,3,2,2,1
Bench Press V1
C: For quality
C1. 12x BB Wide bent row
C2. 12x Arnold Press
D: 1 set
10-1 Bicep curl
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 1) (Su-Ti)
Test: 2 Min Sit out
Round 1: 3 sets
40m Sprint
12x KB Swing
12x Sit out
Round 2: 3 sets
40m Sprint
12x SA KB Swing
12x Bicycle crunch
Round 3: 3 sets
40m Sprint
12x OH Swing
12x V-up alt
Speed Str: DB Decathlon (Su + Ke)
10x OH Tricep ext
10x OH Press
10x Front squat
10x Lunge
10x Hang snatch
10x Bicep curl
10x Lat. lunge
10x Bent row
10x Deadlift
10x Squat jump
4 sets
Voima 2 (Ke-La)
A: 3,3,2,2,1
Back Squat V1
B: 4 sets
5x Goblet Squat V1
C: For quality
C1. 12x Jefferson curl
C2. 12x F&B Lunge
C3. 12x BB Tuettu SL DL
Circuit: Atomic 20 (Hurrikaani/Circuit 2) (To-La)
2x12min
1# 12:00
20m Sprint
5-7x KB Swing
5-7x Knee grab
2# 12:00
20m Sprint
5-7x Push up
5-7x Press Slam
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VIIKKO 22 (25-30.5)
Voima 1 (Su-Ti)
A: 1 RM
Bench Press
B: 3 Sets
5x Chin up V1
C: Extra
C1. 12x BB Narrow bent row
C2. 12x Arnold Press
10-1 Bicep curl
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 1) (Su-Ti)
Round 1: 3 sets
40m Sprint
12x DB Deadlift
12x DB Front squat
Round 2: 3 sets
40m Sprint
12x DB RDL
12x DB Lunge
Round 3: 3 sets
40m Sprint
12x DB Hang clean
12x DB Reverse lunge
Speed Str: DB 9 to 5 (Su + Ke)
9x Deadlift
8x Bent row
7x Hang clean
6x Lunger forward
5x Front squat
5 sets
Voima 2 (Ke-La)
A: 1 RM
Back Squat
B: 3 sets
5x Front Squat V1
C: Extra
C1. 12x Jefferson curl
C2. 12x Lat. lunge
C3. 12x SL DL
Circuit: Energy Circuit (Hurrikaani/Circuit 2) (To-La)
3 Rounds: 15Work/45Rest
Ski/Row
Sled push
Ropes alt/ropes wave/ropes alt
Ladder
Push press/Mt climber/Mt climber cross
Warrior Mobility + Extra
#17
Ma-Ke 4 sets
12x Plate woodchopper /e
30s Rest
To-Su 4 sets
12x V-up
60s 2KB Front rack hold
30s Rest
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
