Lauantaina 3.9. ohjatut tunnit ovat pikkusalilla ja isosali varattu Locomotion-leirille. Open Gym ei ole siis käytettävissä lauantaina 9:00-12:30

310816 Keskiviikko

Deload week

Handstand skills

A. accumulate 3 minutes in handstand

B. handstand walk for distance in 3 minutes

A. 50 hollow rock

B. 100 hollow rock

every time you brake do 15 arch rock

Choose between A and B depending on your skill level

SaliskaBailut 2016 Satu L.

300816 Tiistai

Deload week

Pull-up foundations

5 rounds:
10 seconds work 20 seconds rest
deadlift @40% from 1RM
ring row
russian kettlebell swing
alternating step ups
rest 1 minute

SaliskaBailut 2016 Tuomas H.

290816 Maanantai

Deload week

”Macho man” -progression

Every minute on the minute for 35 minutes,
3 power clean
3 front squat
3 push jerk

Build up from using a bar to ~30% from your c&j 1rm (you can use one minute to change the weights). This is part of a 7 week progression where weights, time and/or load will increase.

SaliskaBailut 2016 Sami H.

270816 Lauantai

Tabata Double-under
Rest 1 minute
Tabata Row
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is ”calories”.

Karjalan Kovin 2016 Enni E.