HEAVY DAY 21/30

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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

10x/side 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN
5x/side SPLIT SQUAT ALT KB/plate HIP to HALO
5x/side BANDED ALT STRAIGHT ARMS ROTATION OF THE SPINE BACKWARDS AND FORWARDS with SQUATTING
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN

video: SPLIT SQUAT ALT KB/plate HIP to HALO

video: ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS
https://www.instagram.com/p/C9fh42eI-hX/?img_index=1

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

POWER SNATCH + SNATCH
2-3x1x[2+2]@barbell, 2x1x[1+2]@50%, 1+1@60%, 2x1x[1+1]@70%, sn-%, rest btw sets 2min

SNATCH
2x2@75%, 2@80%, 2x2@85%, 2-3x1@90%, rest btw sets 2min

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SNATCH HIGH PULL *full foot
3@70%, 3x3@80%, sn-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

3 rounds, no shoes

30sec MILITARY PLANK
10x JEFFERSON CURL

Rest as needed

video: MILITARY PLANK

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PROG II - MODERATE-MAXIMAL WEEK 9/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MAXIMAL DAY 27/36

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SNATCH
2x3@barbell, 1@MAX *work to a heavy single, then do 1x1@85% of that max, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@MAX *work to a heavy single, then do 1+1@85% of that max, jerk-%, rest btw sets 2min

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FRONT SQUAT
1@MAX *work to a heavy single, then do 1x2@85% of that max, fs-%, rest btw sets 3min

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HOX!
*if you don't have energy, do only
CLEAN + SPLIT JERK max
&
FRONT SQUAT max

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SUPERSET: quality

3 rounds, no shoes

max reps ROLL ABS
10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!