Sunnuntai 25.11.2018 24.11.2018 0 0 Kommentit 0 Tänään sunnuntaina klo 12 ”Street workout tunti” normaalisti, mutta kestävyys painoitteisesti Päivän treeni 5 rounds for quality: 45 sec on / 15 sec. rest Pull-up 5-8 reps challenging variation (you can scale to inverted barbell rows) Mountain climber Push ups 8-10 reps challenging variation (you can scale push ups against a box) DU/Single under Box jump
Lauantai 24.11.2018 23.11.2018 0 0 Kommentit 0 4 super sets every third minute 6+6 1 leg deadlift 10-12 supine ring row Start light weight and increase weight every rounds 4 super sets: rest + 2 min between sets 8 Front squat 8-10 DB push press Start moderate weight 40-50 % of 1 rm front squat and increase weight every rounds Huomenna sunnuntaina street workout
Perjantai 23.11.2018 22.11.2018 0 0 Kommentit 0 Gymnastic strength Core exercises 8 rounds for time: 10 KB swings russian style (32/24kg) 6 Burpee box jump over (60/50 cm) 1 Legless rope climp Scale: kb M 28,24,20kg N 20,16,12 kg burpee 4 reps rope 4,7 m 3,7 m or 2 x beginner rope climp
Torstai 22.11.2018 21.11.2018 0 0 Kommentit 0 HUOMIO! Tunti kalenteriin lisätty yksi tunti torstaille. Kehonhuolto myös klo 19-20. Aikataulu alla ! klo 6.30 AEROBINEN klo 9 AEROBINEN klo 16 AEROBINEN klo 17 AEROBINEN klo 18 KEHONHUOLTO klo 19 KEHONHUOLTO Aerobinen: 50min otm: Row Slam ball/slam rope/ sledge hammer Ski Du/single unders Rest Moderate pace. Try to have same amount of reps in every round
Keskiviikko 21.11.2018 20.11.2018 0 0 Kommentit 0 Complex (1o minutes,with barbell and work rest 1/1) 1 Tall pull (shrug onto toes) 1 Hang pull (just above knees) 1 Low pull (just off the ground) 1 Pull from the ground 1 Snatch Complex: Pull from the ground + 2 Snatch + ohs Go 75-85 % of 1rm snatch and do 5 sets ”tapata of
Tiistai 20.11.2018 19.11.2018 0 0 Kommentit 0 Skills for metcon ”Nate” Complete as many rounds in 20 minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings (32/24kg) Scale: 2 Muscle ups 4 Pull-ups and 4 Dip or push-ups 4 Handstand Push-up or 6 Heavy dumbell strict press 8 Kettlebell swing 28/20kg, 24/16kg etc…
Maanantai 19.11.2018 18.11.2018 0 0 Kommentit 0 Back squat 8 x 3 every other minute start 75-80 % of 1RM increase or decrease no fails ! 3 rounds intervals for load: 12 Double kb snatch 15 KB Squats 60 m Farmers walk (heavy) rest 90sec – 2 min between sets: Scale: Double kb snatch to double kb swing Farmers walk to moderate
Sunnuntai 18.11.2018 17.11.2018 0 0 Kommentit 0 Tänään klo 12 Street workout tunnilla Ring Mu + Ring skill /strenght Alkulämpö ,tekniikkaa sekä loppuwod ( tunnin aiheeseen liittyvä) HUOM ! Tunti pidetään vielä tämän vuoden puolella 4 kertaa, joten kannattaa tulla treenaamaan. Seuraavan viikon ohjelmaa: ma: back squat ti: skill + benchmark condition ke: Oly lift snatch to: aerobiset + kehonhuolto pe: skill +
Lauantai 17.11.2018 16.11.2018 0 0 Kommentit 0 On the min for 16 minutes Wall ball 1 leg deadlift with Kbs or Dbs 6+6 Row cal rest moderate pace 3-4 Super sets: DB clean 8 DB squat 8 Deadlift x 8 go heavy , unbroken sets !
Perjantai 16.11.2018 15.11.2018 0 0 Kommentit 0 Bench/Floor press 3 x 5-8 Start 75-80 % Do 3 heavy sets after every work set do 5-8 Chin ups (weighted if possible) ”Death by” Shoulder to over head (50-60 % of 1 rm) ”EMOM” For as Long as Possible 1 Rep in the first minute 2 Rep in the second minute 3 Rep in
Torstai 15.11.2018 14.11.2018 0 0 Kommentit 0 klo 6.30 AEROBINEN klo 9 AEROBINEN klo 16 AEROBINEN klo 17 AEROBINEN klo 18 KEHONHUOLTO Aerobinen: 2 rounds: 9 minute amrap: 50m sled drag or prowler push or farmers walk (light/moderate weight) while partner does: 8 ring row, 5 pull-up, 1 robe climb / beg board etc. CHOOSE one movement ! 1 min rest 9 minute amrap
Keskiviikko 14.11.2018 13.11.2018 0 0 Kommentit 0 Back squat reps 10-8-5-10 First and last rep of 10 about 65-70 % of 1rm max add 7,5-20 lbs more to 8 and 5 rep sets rest 3 min between sets For time: 15-12-9 Box over jump 12-9-6 Devil press GO FAST ! Advanced: box 75/60 cm + 45 /35-25 Intermediate: box 60/50 cm +
