VIIKKO 42
Voima 1
A: 2,2,1,1,1
OH Press V1
B: 3 sets
B1. 5x Bench Press V1 2s Stop
B2. 5x Arnold Press V1
C: For quality
C1. 10x Lat pulldown RB
C2. 10x Tricep kickback
C3. 10x Seated reverse fly
Circuit: Energy circuit (Hurrikaani/Circuit 1)
30Work/30Rest
Ski
Shuttle run 10m
Rope wave/alt/slam
Swing/Swing to row/OH Swing
MB Ground to shoulder
Speed Str: 9 to 5 landmine
9x Snatch
8x Hang clean
7x Front squat
6x Push press
5x Bus driver
6x sets
Hurrikaani (Hurrikaani/Circuit 2)
3min Push up test
1 Round: 3 sets
2x Sprint
10x KB Goblet squat
10x BW Lunge
2 Round: 3 sets
2x Sprint
10x KB Push press
10x Push up
3 Round: 3 sets
2x Sprint
10x KB Swing
10x KB Half moon
Voima 2
A: 4 sets
Deadlift
2x 1.1.1 30` V1
2x 1.1 30` V1
B: 3 sets
5x Back squat V1 2s stop
8x KB RDL V1
C: For quality
C1. 10x BB Hip thrust
C2. 10x Chinese plank march
C3. 10x Cossack squat
Warrior vatsat
#43
Ma-Ke 1 set Fast as possible 20-20-20
Push up
Knee grab
To-Su 4 set
30s KB Side bend Left
15s Hold left
30s KB Side bend right
15s Hold right
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
