Pantterikoulu alkaa 17.9 keskiviikkona klo 18.30 !

Pikkupantterit samaan aikaan:

Lastenmaailma alkaa 15.9. klo 16.30

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Viikon voimakierto:
Maanantai
CF power
HBBS
1X3 75-80%
1X2 90%
2X3 85%

CF varied
Pistol squats
3 x 6 + 6

Tiistai
CF power
Push press
1X3 75-80%
1X2 90%
2X3 85%

CF varied
Push jerk
3 x 5 @ 40-60% of 1 RM

Keskiviikko
CF power
Deadlift
1X3 75-80%
1X2 90%
2X3 85%

CF varied
Reverse hypers
3 x 10
add weight if needed

Perjantai
CF power
Stopper front squat
2sec stop at the bottom
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%

CF varied
Good morning
3 x 5
50% 1 RM clean

Lauantai
save your energy for the WOD

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WOD maanantai 8.9. klo 8, 16, 17, 18, 19
EMOM for 14 min
1 hang squat clean – 1 squat clean
Start with approx. 50% of 1 RM clean
Increase the weight every two minutes.