Kauppakassi
Liikeen ohjeet
Huom: Ota sen verran painava kuula, että se oikeasti haastaa vartalon hallintaa.
- Tartu kahvakuulaan ja asetu kapeaan haara-asentoon.
- Aloita liike heilauttamalla kuulaa ensin taakse ja sen jälkeen eteen. Ojenna vastakkainen käsi samanaikaisesti eteen otteenvaihtoa varten.
- Päästä kuula heilahtamaan otteenvaihdon jälkeen taakse. Heilauta kuula takaisin eteen ja tee uusi otteenvaihto.
- Pidä lantio liikkumattomana koko suorituksen ajan ja pakarat ja vatsa aktiivisina.
Historia lukuina
| Salikerta |
1. Sarja |
2. Sarja |
3. Sarja |
4. Sarja |
| 23.05.2026 |
16.0 kg x20
|
16.0 kg x20
|
16.0 kg x20
|
| 15.05.2026 |
16.0 kg x20
|
16.0 kg x20
|
16.0 kg x20
|
| 08.05.2026 |
16.0 kg x20
|
16.0 kg x20
|
16.0 kg x20
|
| 07.04.2026 |
16.0 kg x20
|
16.0 kg x20
|
16.0 kg x20
|
| 29.03.2026 |
16.0 kg x20
|
16.0 kg x20
|
16.0 kg x20
|
| 22.03.2026 |
16.0 kg x20
|
16.0 kg x20
|
16.0 kg x20
|
| 11.03.2026 |
16.0 kg x20
|
16.0 kg x20
|
16.0 kg x14
|
16.0 kg x6
|
| 05.03.2026 |
16.0 kg x20
|
16.0 kg x20
|
16.0 kg x20
|
| 16.02.2026 |
16.0 kg x20
|
16.0 kg x20
|
16.0 kg x20
|
| 05.02.2026 |
16.0 kg x20
|
16.0 kg x20
|
16.0 kg x20
|
| 01.02.2026 |
12.0 kg x20
|
16.0 kg x20
|
16.0 kg x20
|
Vastus
{
"description": "Vastus" ,
"data": {"url" : "assets/charts/kuntodata.csv"} ,
"transform": [{"filter": "datum.liike==='kauppakassi'"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}] ,
"layer": [{
"mark": {"type": "area", "color": "orange", "line": true, "point": true, "clip": true},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} },
"y": {"field": "paino", "type": "quantitative", "aggregate": "max", "title": "Vastus" },
"y2": {"field": "paino", "type": "quantitative", "aggregate": "min", "title": "Vastus"},
"tooltip": {"field": "paino", "type": "quantitative", "aggregate": "min"}
}
}, {
"mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true},
"encoding": {
"tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"},
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} },
"y": {"field": "fail", "type": "quantitative", "aggregate": "max"}
}
}]
}
Salikerran enimmäispaino ■Vaihteluväli
Sarjaa ei tehty loppuun.
Toistot
{
"description": "Toistot" ,
"data": {"url" : "assets/charts/kuntodata.csv"} ,
"transform": [{"filter": "datum.liike==='kauppakassi'"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}] ,
"layer": [{
"mark": {"type": "area", "color": "lightblue", "line": true, "point": true, "clip": true},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} },
"y": {"field": "toistot", "type": "quantitative", "aggregate": "max", "title": "Toistot" , "scale": {"domain": [0.0, 20.0]}},
"y2": {"field": "toistot", "type": "quantitative", "aggregate": "min", "title": "Toistot"},
"tooltip": {"field": "toistot", "type": "quantitative", "aggregate": "min"}
}
}, {
"mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true},
"encoding": {
"tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"},
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} },
"y": {"field": "fail", "type": "quantitative", "aggregate": "max"}
}
}]
}
Salikerran enimmäistoistot ■Vaihteluväli
Sarjaa ei tehty loppuun.
Voluumi
{
"description": "Kokonaisvoluumi" ,
"data": {"url" : "assets/charts/kuntodata.csv"} ,
"transform": [{"filter": "datum.liike==='kauppakassi'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}] ,
"layer": [{
"mark": {"type": "line", "color": "red", "point": true, "clip": true},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} },
"y": {"field": "voluumi", "type": "quantitative", "aggregate": "sum", "title": "Kokonaisvoluumi" },
"tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"}
}
}]
}
●Salikerta
Kokonaisvoluumi
Repmax
{
"description": "Repmax" ,
"data": {"url" : "assets/charts/kuntodata.csv"} ,
"transform": [{"filter": "datum.liike==='kauppakassi'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}] ,
"layer": [{
"mark": {"type": "line", "color": "orange", "point": true, "clip": true},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} },
"y": {"field": "rm", "type": "quantitative", "aggregate": "max", "title": "Salikerran RM" },
"tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"}
}
}, {
"mark": {"type": "line", "color": "red", "point": true, "clip": true},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} },
"y": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min", "title": "Paras viimeaikainen RM" },
"tooltip": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min"}
}
}]
}
●Salikerta
Paras viimeaikainen 1RM
Salikerran 1RM
