STRENGTH #8

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

Warmup 1 4 MINS

1min Banded Pull-apart
1min Banded Shoulder Press
1min Banded Side ways walk
1min Banded good mornings

Warmup 2 6 MINS

AMRAP

10x Empty bar Squats
10x Empty bar Push Press
10x Empty bar Good mornings
add weight after each round

Strength and skill

10 MINS on each Station

Station 1

Bench Press

Perform 4-4-4-4-4+ Bench Press 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. TO 10mins

Station 2
Barbell Complex
4x Clean – 2x Front Squat – 1x STOH
EMOM 2. Add weight every round.

Station 3
AMRAP 10min
4x Single arm DB OH Squat
8x Single arm DB Row
16x Anchored Reverse Crunch