VKO 45 (7.-13.11.)
MAANANTAI
10 kierrosta:
1.min ergit tai juoksu
2.min 10x tempaus käsipainolla + max istumaannousu
3.min lepo
TIISTAI
1-2-3 x4 toistotikkaat
- penkkipunnerrus
- maastaveto
KESKIVIIKKO
16.00 strength&conditioning*
17.00 ski-bike-row**
18.00 strength&conditioning*
19.00 stretching&flexibility
* s&c
Superset intervals:
1. power clean & jump rope
2. front squat & squat jack
3. standing oh press & med ball slam
4. bent over row & bear crawl
5. 90 degree hang & plank jack
** ski-bike-row
1st set / 3min each (warm up)
2nd set / 2min on 1min off each
3rd set / 1min on 2min off each
4th set / 3min each (cool down)
TORSTAI
10min, 30s välein:
1x raaka tempaus
10min, 1min välein:
1-2x raaka tempaus
10min, 1min työ 1min lepo:
- boksihyppy
PERJANTAI
Strongman workout
LAUANTAI
10.00 morning grind*
11.00 stretching&flexibility
* morning grind
Down and back. 30s on 15s off:
1. kettlebell lunge
2. bike
3. kb lunge
4. bike
5. kb press
6. overhead hold jog
7. kneeling oh press
8. squat
9. row
10. qoblet squat
11. squat
12. kb tricep extencion
13. ski
14. kb tricep extension
15. ski
SUNNUNTAI
18.00 Josen kehonpainotreenit 90'
Muistathan ilmoittautua tunneille ajoissa, kiitos!