STRENGTH #11

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Warmup 1 4 MINS

1min Stick Pull Through
1min Stick Push Jerk
1min Stick Alt. V-up
1min Stick Back Squat to OH Squat

Warmup 2 6 MINS

AMRAP

4+4x Single arm DB Push Jerk
4+4x Single arm DB Hinged row
4+4x Alt. DB Goblet reverse Lunge
4+4x Alt. Single DB Down and up

Strength and skill

10 MINS on each Station

Station 1

Push Jerk

Perform 4-4-4-4-4+ Push Jerk loading every round until set 4. Use same weight in sets 4 and 5 but go for more reps on set 5. Rest 90-120sec between sets. Aim for a load 75-85% from 1 REP MAX.

Station 2
EMOM2
Barbell Complex, choose heavy weight to fit your range of motion in Back Rack Wide Push Jerk

1x Power hang clean  – 1x Push Press – 1x Back Squat – 1x Back Rack Wide Push Jerk

Station 3
AMRAP 10min

6x Hinged DB row
8x DB Racked Reverse Lunge
12x Anchored Reverse Crunch