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Lavan aktivointi ja hallinta

TREENI - VETO

Leuanveto tekniikka
aktivoivat harjoitteet 2 x 40s.
• Roikunta
• Lapaveto ylhäältä
• Lapaveto roikunnassa
• Core - kuppiasento

Leuanveto voima
valitse 1 harjoite
3 x 6-8 toistoa, lepo 1:00-1:30
1. Leuanveto tangolla jaloilla avustaen
2. Negatiivinen leuanveto
3. Leuanveto kuminauhalla
4. Leuanveto kehonpainolla

AMRAP 8
10 (5+5) Maastaveto kuula toisessa kädessä
10 Thruster pallolla
10 Istuen kierrot - levypaino

Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil’s Presses (50/35 lbs)

45s on / 45s off:

1. 80 Pull ups

2. 30 wall walk

5, 10, 10, 10, 10 toistoa

14min, joka toisella minuutilla 1 x rinnalleveto + 1 x rinnalleveto riipusta.

Tempo back squat 5x4 reps (slow down, pause, fast up)

Power clean 4x4 reps

A: Squat clean without hip contact+ squat clean+ split jerk
B: Muscle snach+ double power snatch, then triple power snatch
C: Emom 7’: 4 rep Squat Snatch @75-80% of Squat Snatch

Three sets of:
Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.