Avainsana-arkisto: abmat sit-up

La 23.2 For quality ja kippausklinikka

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Vastaa

VKL On ramp klo 9-10, wodit klo 10 ja 11. Open gym klo 12-13. Kurimuskerho klo 13-14. Helmikuun testitreeni tänään klo 14 alkaen!!!

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Alkuun olkapäiden huoltoa

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Kippausklinikka

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3 rounds for quality

  • 3 skin the cat

  • 10 weighted abmat sit up tai GHD sit up

  • 5 Strict toes to bar

  • 1min hollow hold

  • 10+10 russian twists

Ma 8.10 Tempaus-maanantai

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Open gym 10-12. Wodit 16-17, 17-18 ja 18-19. On-ramp 008 klo 19-20.

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  • Halting snatch deadlift

  • Snatch balance

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on the minute for 15min:

1 squat snatch (0-5min: 50-60% 1RM, 5-10min: 70-80% 1RM, 10-15min: 50-60% 1RM)

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3min AMRAP:

3 up-downs (4 steps)

10 abmat situps

Eka muskel uppi on iloinen asia!

Pe 28.9 Lisäpainoleuat

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7

Open gym klo 10-12.

Wodit klo 15, 16 ja 17. On-ramp 007 klo 18, viimeinen tunti!

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Weighted pull up 3×5

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For time

  • 30 HSPU

  • 40 Pull up

  • 50 KB Swing 24/16

  • 60 Abmat sit up

  • 70 Burpee

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    Huomenna lauantaina open gymin yhteydessä soututekniikkaopetusta!

Ti 12.6 Mave-tiistai

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2

Aamuwodi klo 7, iltapäivä wodit klo 16,17 ja 18. On-ramp 002 vuorossa klo 19.

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Deadlift 3×3

Bulgarian split squat 3×6+6

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6min AMRAP of:

  • 3 Front Squats (2/3 1RM)

  • 10 Abmat Sit ups

Treeni käynnissä

Ninjailua!

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Open gym kello 10-12, wodit kello 16-19 ja On-ramp 001 tunti kello 19-20

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Skill:

- Practise handstand/ handstand walking

- Muscle-ups/ Muscle-up progressions

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Three rounds for quality:

1min Hollow plank

5 Bridge ups

20 Abmat sit-ups

20 Leg swings/ leg

20 Hollow rocks

-  This workout is not for time!