VIIKKO 41
Voima 1
A: 5 sets
3x OH Press V2
B: 3 sets
B1. 6x Bench Press V2 2s Stop
B2. 6x Arnold Press V2
C: For quality
C1. 10x Lat Pulldown
C2. 10x Tricep kickback
C3. 10x Seated reverse fly
Circuit: Energy circuit (Hurrikaani/Circuit 1)
30W/30R
Ski
Sled 10m
Rope alt/slam/jacks
R twist/Pull thru/Hollow hold
MB Ball to shoulder/Bear hug squat/Deadlift
Speed Str: 9 to 5 Landmine
9x Snatch
8x Hang clean
7x Front Squat
6x OH PRess
5x Bus Driver
6x sets
Hurrikaani (Hurrikaani/Circuit 2)
1 Round: 3 sets
3x10m Shuttle run
8x BB RDL
8x BB Bent row
2 Round: 3 sets
3x10m Shuttle
8x BB Front squat
8x BB Push press
3 Round: 3 sets
3x10m Shuttle run
8x BB Muscle clean
8x BB Bicep curl
Voima 2
A: 4 sets
Deadlift 2.2 40` V2
B: 3 sets
B1. 6x Back Squat V2 2s Stop
B2. 8x KB RDL V2
C: For quality
C1. 8x BB Hip thrust
C2. 8x Chinese plank march
C3. 8x Cossack squat
Warrior vatsat
#41
Ma-Ke 1 set Fast as possible 20-15-15
Push up
Knee grab
To-Su 4 set
25s KB Side bend Left
5s Rest
25s KB Side bend right
5s 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
