TFW Stadin ohjelmointi vko 10
Voima 1
A. Chin Up 4×6
B. 4 sets
BB DL x8
DB Arnold Press x10
C. 3 sets
Step Up x6e
Hammer Curl x12
Hurrikaani / Circuit 1
#1
QS 20sek
Push Up Hand Raise x10
Highpull x10
#2
Ladder x2
Push Press x10
Sprinter Crunch x10
#3
KB Farmers Walk 20m
Rainbow x10
Twist x20
Speed & Strength
BB Complex 4 sets
Push Up x10
Bent Row x10
Front Squat x10
OH Press x10
Curl x10
Voima 2
A. Zercher Squat 4×8
B. 4 sets
Hip Thrust x8
SA Bench Press x12
C. 3 sets
Band Tricep Ext x15
Roll Out x8
Hurrikaani / Circuit 2
W:30/R:30
Rope Alt/Jack/Wave
Swing
Ski Erg
KG
Bear Walk