WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
5x HIGH BOX JUMPS
16 x DEAD BUG with PLATE
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: SINGLE LEG GTOH

video: DEAD BUG with PLATE 0:26

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HIP NINJA POWER SNATCH + HIP SNATCH
2x2x[1+1]@barbell, 3x1x[1+1]@55-60%, sn-%, rest btw sets 2min

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

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PUSH PRESS BTN + PUSH PRESS

OR
PUSH PRESS + POWER JERK
1-2x1x[2+1]@barbell, 3x1[2+1]@60%, pp-%, rest btw sets 2min

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BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
3x1x[2+3]@70%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

12x LANDMINE ROW
12x DB FRENCH PRESS
5+5x DUMBBELL CURL & PRESS

Rest as needed

video: LANDMINE ROW 0:40

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PROG II - LIGHT-MODERATE WEEK 1/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

LIGHT DAY 1/36

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POWER SNATCH + SNATCH from KNEE + OHS
2x1x[2+1+1]@barbell, 4x1x[2+1+1]@55-60%, sn-%, rest btw sets 2min

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION *all pulls full foot
3x1x[2+2+3]@90%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS
OR
PUSH PRESS + POWER JERK **tee tämä mikäli niskantakaa vauhtipunnerrus ei onnistu
1-2x1x[3+2]@barbell, 3x1x[3+2]@70%, pp-%, rest btw sets 2min *up to example 55-60-65%

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BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
3x1x[2+3]@70%, bs-%, rest btw sets 3min

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video: HALTING SNATCH DEADLIFT

video: SNATCH PULL from POWER POSITION

video: PAUSE BACK SQUAT

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SUPERSET: quality

3 rounds: NO SHOES

20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

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Video: SIDE BEND *kb