Julkaistu:

Pe 11.12

Pre workout accessory: scap. & core control work

a) 10x e1,5m

  1. 3-10 tempo 20X1 pull-ups (scaling: C2B/negative PU)
  2. 3-6 depth jump push ups

b) 2-4 rounds, Skills ja gymnastics accessories

  1. 10-15 seated leg raises (over KB)
  2. 5-10 pike push ups (scaling: legs on box and deficit)
  3. 5-10 Straight arm pull downs @power band
  4. 6-12 T2B (scaling: K2E, K290, V-ups)
  5. 8-15 lateral and front raises @light DB’s/plates
  6. 8-10 RMU transitions on rings or on floor

rest as needed

After workout:

  • 15-30 min easy aerobic exercise: run / bike / etc.