Perjantai 25.10.2019

Tänään kokopäivän Pääsali suljettuna treeneiltä ! Muut salin osat käytössä


 

Ennen 20.3 treeniä

  • käsilläseisonta punnerrus taito / punnerrus skaalaus
  • maastavetoon 3×8 valmistautuen treeniin. (kevyt , keskiraskas ,raskas) 

WORKOUT 20.3

For time:21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

♀ deadlift 155 lb. then 205 lb.♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes

 

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ deadlift 155 lb. then 205 lb.♂ deadlift 225 lb. then 315 lb.

Scaled (Ages 16-54)

♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Scaled Masters 55+

♀ deadlift 80 lb., perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl
♂ deadlift 115 lb., perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl

♂ deadlift 135 lb., perform hand-release push-ups, then deadlift 185 lb. and bear crawl

Teenagers 14-15

♀ deadlift 95 lb. then 135 lb.♂ deadlift 135 lb. then 185 lb.

Scaled Teenagers 14-15

♀ deadlift 55 lb., perform hand-release push-ups, then deadlift 75 lb. and bear crawl

♂ deadlift 75 lb., perform hand-release push-ups, then deadlift 95 lb. and bear crawl

Masters 55+

♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups

♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups

 

Osoite
Puinnintie 16, 28360 Pori
Puhelinnumero
0400 169 266
Aukioloajat
06-22