MODERATE DAY 8/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

YOGA WORKOUT tee liikkeet peräjälkeen ensin yhdelle puolen, toinen kierros toiselle puolen
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 BAND FACEPULL & EXTERNAL ROTATION & PRESS
10x/side + 5-10sec hold last rep BIRG DOG
10-12x PLATE PASS CRUNCH
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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video: PLATE PASS CRUNCH

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SOTS PRESS
2x1x[4+4+4+4]@barbell, 2+1+1+1@up to the maximum of the day, then do 2+1+1+1@90% of that max, jerk-%, rest btw sets 2min

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CLEAN PULL TO HIP + CLEAN
3x3x[1+1]@barbell, 2x1x[2+3]@50%, 2+2@60%, 2x1x[2+2]@70%, 2-3x1x[2+1]@75%, jerk-%, rest btw sets 2min

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CLEAN LIFT OFF + CLEAN PULL TO HIP + CLEAN HIGH PULL *full foot - all pulls slowly down
1+1+1@75%, 2x1x[1+1+1]@85%, 2x1x[1+1+1]@90%, jerk-%, rest btw sets 2min

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HALF (90°) FRONT SQUAT + FRONT SQUAT
2+2@70%, 2x1x[2+2]@75%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds, no shoes

60sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
15x GLUTE BRIDGE with WEIGHT

Rest as needed

KEHONHUOLTOA!

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PROG II - MODERATE WEEK 5/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE DAY 14/36

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

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PAUSE CLEAN PULL *3sec pause 2cm off the floor, full foot + CLEAN PULL *full foot
2+1@90%, 2+1@95%, 2+1@100%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS *pp flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa 😁
1-2x1x[3+1]@barbell, 3+1@up to 75%, 3x1x[3+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%

OR
SNATCH BALANCE + OHS
1-2x1x[2+1]@barbell, 2+1@up to 75%, 3x1x[2+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%

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PAUSE FRONT SQUAT + FRONT SQUAT *pause 2-3sec in the bottom
1+2@70%, 2x1x[1+2]@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!