LIGHT-HEAVY DAY 20/30

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WARM UP n. 15min

no shoes

TEE OMAT TAI

YOGA WORKOUT /side *hold each pose for 10 seconds
FORWARD BEND
WARRIOR I
WARRIOR II
TRIANGLE
SIDE STRETCH
REVOLVING TRIANGLE
HALF MOON
WARRIOR III
EXTEND BIG TOE HOLD
DOWNWARD DOG
LOW PLANK
COBRA POSE
CHILD POSE

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2 rounds

10+10+10+10x BAND MONSTER WALK *for- & backwards + side step + squat
10x HIGH PLANK BIRD DOG
10x/side QL SIDE BEND *light barbell
20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

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video: BAND MONSTER WALK

video: HIGH PLANK BIRD DOG

video: QL SIDE BEND

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MUSCLE SNATCH + SNATCH BALANCE
2x1x[3+3]@barbell, rest btw sets 2min

SNATCH
2-3x3@barbell, 4x3@50%, sn-%, rest btw sets 2min

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CLEAN + JERK
3x2x[1+1]@barbell, 4x2x[1+1]@50%, jerk-%, rest btw sets 2min

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BLOCK BACK SQUAT °90
2@50%, 2@60%, 2@70%, 2@80%, 2x2@90%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

3 rounds, no shoes

90sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
5x GLUTE BRIDGE with WEIGHT

Rest as needed

KEHONHUOLTOA!

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PROG II - MODERATE-MAXIMAL WEEK 9/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE-MAXIMAL DAY 26/36

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CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 3x1x[1+1]@85%, jerk-%, rest btw sets 2min

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CLEAN PULL *full foot
2@100%, 2x2@105%, jerk-%, rest btw sets 2min

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SNATCH BALANCE
2x3@barbell, 1@up to the maximum of the day, then do 1x2@75% of that max, sn-%, rest btw sets 2min

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FRONT SQUAT
3x3@75%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

20-30sec weighted SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

KEHONHUOLTOA!