STRENGTH #9

Treenit soveltuvat kaikille kuntotasosta riippumatta. Alla näet harjoituksen ja tunnilla valmentaja opastaa sinulle liikkeisiin variaatiot.

Warmup 1 4 MINS

1min Shoulder external rotation
1min Glute Bridge arms held up
1min Alt. weighted Dead Bug
1min Reverse fly

Warmup 2 6 MINS AMRAP

6x Light bar Shoulder press
6x Light bar Deadlift
6x Light bar Front squat
add 2 reps each rnd

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

Barbell Complex
3x deaflift – 2x Clean – 1x Front Squat
EMOM 2. Add weight every round.

Station 3

AMRAP 10min
8x Parallel Push Up
8/8x Weighted Side Plank Hip lift
16x Overhead Extensions