VIIKKO 2
Voima 1
A: 4 sets
8x OH Press V2
B: 3 sets
B1. 10x Stop Back squat V3
B2. 10x DB Seated press V3
C: For quality
C1. 10x TRX row
C2. 10x Db Bench press
C3. 10x Walking lunge
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 1)
2min Chin up test
Round 1: 3 sets
1x Sled
10x OH Press
10x Push up
Round 2: 3 sets
1x Sled
10x DL to high pull
10x Goblet squat
Round 3: 3 sets
1x Sled
10x Swing
10x Sit out
Speed Str: DB Decathlon
10x Deadlift
10x SL RDL
10x Lunge
10x Bent row
10x Snatch
10x Clean
10x Bicep curl
10x High pull
10x Front squat
10x OH Press
4 sets
Voima 2
A: 4 Sets
8x Deadlift V2
B: 3 sets
10x Stop bench press V3
12x SL RDL V3
C: For quality
C1. 10x BB Hip thrust
C2. 10x DB box step ups
C3. 10x KB Bent row
Circuit: Cyclone (Hurrikaani/Circuit 2)
1. 06:00
8x Push up
8x OH Press
2. 06:00
8x Deadlift
8x Swing
3. 06:00
8x V-up
8x Rus.twist
4. 06:00
8x Side slam
8x Split jump
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VIIKKO 3
Voima 1
A: 4 sets
8x OH Press V1
B: 3 sets
B1. 10x Stop Back squat V2
B2. 10x DB Seated press V2
C: For quality
C1. 10x TRX row
C2. 10x Dip
C3. 10x Split squat
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 1)
Round 1: 3 sets
2x Sprint
8x BB Push press
8x BB Front squat
Round 2: 3 sets
2x Sprint
8x BB Deadlit
8x BB Bent row
Round 3: 3 sets
2x Sprint
8x BB Bicep curl
8x BB RDL
Speed Str: DB Heptathlon
7x Tricep ext
7x OH Press
7x Front squat
7x Lunge
7x Bicep curl
7x Bent row
7x Deadlift
4 sets
Voima 2
A: 4 Sets
8x Deadlift V1
B: 3 sets
10x Stop bench press V2
12x SL RDL V2
C: For quality
C1. 10x BB Hip thrust
C2. 10x DB cyclist squat
C3. 10x KB Bent row
Circuit: 12 Warrior Days (Hurrikaani/Circuit 2)
Test: Broad jump
1. Sprint
2. Inv.row / pull up
3. Push up
4. MB Slam
5. KB Deadlift
6. KB Swing
7. KB Bent row
8. Goblet squat
9. V-up
10. Burpee
11. BW Lunge
12. Split jump
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VIIKKO 4
Voima 1
A: 4 sets
8x OH Press V1-V1-V1-Max reps
B: 3 sets
B1. 10x Stop Back squat V1
B2. 10x DB Seated press V1
C: For quality
C1. 10x TRX row
C2. 10x DB Bench press
C3. 10x Walking lunge
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 1)
Test: 3min Push up
Round 1: 3 sets
3x Sprint
10x Push up
12x Slam
Round 2: 3 sets
2x Sprint
10x Squat jump
12x Side slam
Round 3: 3 sets
1x Sprint
10x Swing
12x Press slam
Speed Str: DB Decathlon
10x Tricep ext
10x OH Press
10x Front squat
10x Lunge
10x Clean pull
10x Clean
10x Bicep curl
10x Snatch
10x RDL
10x Deadlift
4 sets
Voima 2
A: 4 Sets
8x Deadlift V1-V1-V1-Max reps
B: 3 sets
10x Stop bench press V1
12x SL RDL V1
C: For quality
C1. 10x BB Hip thrust
C2. 10x DB box step ups
C3. 10x KB Bent row
Circuit: Cyclone (Hurrikaani/Circuit 2)
1. 06:00
8x Push up
8x Bent row
2. 06:00
8x Rev.lunge
8x Lat.lunge
3. 06:00
8x Mil. crunch
8x AB Wheel
4. 06:00
8x Press slam
8x Flea jumps
Warrior Mobility + Extra
#2
Ma-Ke 1 sets
1min Max Knee grab – 60s rest
75% of max knee grab – 60s rest
50% of max knee grab
To-Su 1 sets
1min Max Push up – 60s rest
75% of max push up – 60s rest
50% of max push up
___________________________________
Warrior Mobility + Extra
#3
Ma-Ke 1 sets
1min Max Knee grab – 60s rest
75% of max knee grab – 60s rest
75% of max knee grab
To-Su 1 sets
1min Max Push up – 60s rest
75% of max push up – 60s rest
75% of max push up
____________________________________
Warrior Mobility + Extra
#4
Ma-Ke 1 sets
1min Max Knee grab – 60s rest
100% of max knee grab – 60s rest
75% of max knee grab
To-Su 1 sets
1min Max Push up – 60s rest
100% of max push up – 60s rest
75% of max push up
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
