Perjantai 21.12.2018

Kaikille tosissaan nostaville suosittelemme (pakotamme) tekemään oman lämmittelyn ennen tuntia. Tunnin alkuun otetaan myös lämmittely, mutta jos haluat tulokset paremmaksi toimi ohjeittemme mukaan. Tule siis hyvissä ajoin.


ensin 5 minuuttia jotain laitetta (hien pintaan haku)

2 kierrosta (kevyet painot)

8+8 x 1 arm overhead walking lunge, 8 + 8 cossack squat, 5 high box jump


Sum of the Best of Each Lift

  • Back Squat
  • Shoulder Press
  • Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).

Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts.

Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

Puinnintie 16, 28360 Pori
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