TFW Stadin ohjelmointi vko 29
Voima 1
A. BB OH Press 8,8,6,6
B. 3 sets
Bench Back Squat x8
Broad Jump / Squat Jump x3
C. 3 sets
Bulgarian Squat x6e
Zottman Curl x8
Hurrikaani / Circuit 1
1.
Sprint
(MAANANTAINA)
Push Up Shoulder Tap x8
(TIISTAINA)
Push Up Side Plank x8
Slam x10
2.
Sprint
Plank Row x10
Sprinter Crunch x10
3.
Sprint
Knee Grab Reach x8
Sit Out x10
Speed & Strength
1min Knee Grab Test
Landmine 4 sets
Squat x10
Punch x5e
Lunge Rotation x5e
SA Row x10
DL x10
Voima 2
A. Deadlift 8,8,6,6
B. 4 sets
BB Floor Bench Press x8
Walking Lunge x12
C. 3 sets
Roll Out x8
OH Tricep Ext x8
Hurrikaani / Circuit 2
Timed Event 10 min x2
#1
Ski Erg x20
Sprinter Crunch x10
Speed Skater x10
Sled x1
KB Swing x10
Plate Front Raise x10
#2
Ski Erg x20
Sit Ups x10
Squat Jumps x10
Sled x1
KB Push Press x10
Plate Halo x10