25.4 Torstai
T2B Technique A’la Laine
- Kipping
- Leg lift
- Tuck compression
- T2B
20 Min Corekimara
1)20 Banded Good Morning
2) 20 – 40 sec Superman Hold
3) 20 Tuck Ups
4) 20 – 40 sec Hollow Hold
5) rest 1 min
T2B Technique A’la Laine
20 Min Corekimara
1)20 Banded Good Morning
2) 20 – 40 sec Superman Hold
3) 20 Tuck Ups
4) 20 – 40 sec Hollow Hold
5) rest 1 min
KEVYT VIIKKO MAANANTAI Snatch technique TIISTAI Pause Back Squat 5×2 High Box Jump 8×2 3x 1min Plank 0:30 Side Plank 0:30 Side Plank KESKIVIIKKO Jerk technique TORSTAI Kipping Floor Press 5×2 16x 20s ON, 20s OFF Hollow Hold PERJANTAI Parin kanssa 100 Double Under 50 Deadlift 50 Power Clean 50 Shoulder to Overhead 15min timecap…
30 min Running Clock 0 – 8 3 rounds 30 Push Press @30/20 30 Air Squats 8 – 11 Rest 11 – 19 3 Rounds 24 Push Press @45/30 24 Back Squats @45/30 19 – 22 Rest 22 – 30 3 Rounds 18 Push Press @52.5 / 35 18 Front Squat *8 min time cap…
Parin kanssa 8 x 3 min amrap 1 min rest välissä OSIO 1 3 Min amrap A) 6 HsPu Or Dual KB STOH or Push Ups B) Max Rep Box Jump 1 min rest OSIO 2 3 Min amrap A) 5 Squat Clean @70/50 B) Max Rep Burpee (tavoite 5+) 1 min rest Tulos =…
MAANANTAI Power Clean + Hang Clean + Jerk -etsi raskas 3 RFT: 12 KB Hang Squat Clean Thruster – vuorokäsin 24 Double Under 9min timecap TIISTAI 18min OT2M 1: 2-5 Muscle Up TAI 2-3 Muscle Up Pregression + 2-3 Ring Dip 2: 45-60s Handstand Hold 3: 3x 15-20s L-Sit Tabata (8s 20s ON, 10s OFF)…
3 kierrosta (45 min) 5 Min erg 5 Min Amrap 10 Air Squat + 10 Sit Up + 10 Push Up 5 Min Amrap 30m Object Carry + 5-10 T2B *Pyri menemään koko treeni tasaisilla sykkeillä 70-80% Max
KEVYT VIKKO MAANANTAI Snatch technique 15min OTM 1: Wallball 2: Box Jump 3: Push Press 35/25kg -Valitse toistot fiiliksen mukaan. Haluatko kivan hien vai kovan reenin. TIISTAI Strict HSPU 5×3 30min matalilla sykkeillä 2min Row/Bike 2min Assblaster (Lunge + Lunge + Air Squat) 2min 20 1-arm KB Swing (vuorokäsin) + 20s Hollow Hold KESKIVIIKKO Broad…