TFW Stadin ohjelmointi vko 31
Voima 1
A. BB OH Press 4×6
B. 3 sets
Bench Back Squat x8,8,6,6
Broad Jump / Squat Jump x3
C. 3 sets
Bulgarian Squat x6e
Curl x10
Hurrikaani / Circuit 1
#1
Ladder x2
Side Slam x10
Press Slam x15
#2
Band Qs 20 sek
Sit Out x10
MC x20
#3
Farmer Walk x40m
Push Up x10
Knee Grab x10
Speed & Strength
Landmine 4 sets
Squat 2 Press x8
Twist x8
Lunge x8
SA Row x8
SL RDL x8
Voima 2
A. Deadlift 4×6
B. 3sets
BB Floor Bench Press x8
Walking Lunge x12
C. 3 sets
Roll Out x8
Band Tricep Ext x15
Hurrikaani / Circuit 2
Timed Event 10 min x2
#1
Ski Erg x20
Push Up x8
Rabbit 20m tai askel+kyykky
Rope Alt x20
Around The World x10
#2
Ski Erg x20
V-UP tai V-UP Alt x8
Bear Walk 20m
Rope Wave x20
Rainbow x10