VIIKKO 30
💪🏻 Voima 1
A: 1 RM
OH Press (5×6)
B. 4 sets
5x Back Squat
3x Squat jump
For quality
C1. Reverse fly x10
C2. Z-press x10
C3. Step up x10
🌪 Hurrikaani: (Hurrikaani/Circuit 1)
Test: 3 min push up
1 Round: 3 sets
60m Sprint
20x Sit out
10x Slam
2 Round: 3 sets
60m Sprint
15x Knee grab
10x Side slam
3 Round: 3 sets
40m Sprint
10x AB Wheel / Plank walk
10x Slam
Speed Str: KB 5×6
6x Push press
6x Rack squat
6x Bent row
6x RDL
6x Deadlift
5 sets
💫 Circuit: Cyclone (Hurrikaani/Circuit 2)
1: 6:00
Push press 8
High pull 8
2 6:00
Swing 8
Deadlift 8
3 6:00
Knee grab reach 8
Sit out 8
4 6:00
Slam 8
Squat jump 8
🦵🏽 Voima 2
A. 1 RM
Deadlift (5x)
B. 4 Sets
5x Bench press
4x Press slam
For quality
C1. BB SL RDL x10
C2. Front&Back lunge x10
C3. TRX Wide row x10
Warrior vatsat
#30
Ma-Ke 2 sets
Plank 35s
Plank L arm up 35s
Plank R arm up 35s
Plank L leg up 35s
Plank R leg up 35s
Plank 35s
Rest 30s
To-Su 3 sets
Russian twist x20
Plank pull thru x20
Rest 30s
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
