17.7.2024 LIGHT-MODERATE WEEK 4/5 & PROG II - LIGHT-MODERATE WEEK 1/12 Workout

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x HIP AIRPLANE
5x WEIGHTED SQUAT JUMPS *barbell/kb/db 20% bw
10 step OH DUCK WALK *plate
10x SLAMBALL THROW DOWN
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

video: HIP AIRPLANE 8:20

video: SLAMBALL THROW DOWN

POWER CLEAN + FRONT SQUAT + POWER JERK
2x2x[1+1+1]@barbell, 3x1x[1+1+1]@55, jerk-%, rest btw sets 2min

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

SNATCH PUSH PRESS + OHS
1-2x1x[3+1]@barbell, 3x1x[3+1]@60%, ohs-%, rest btw sets 2min

OR
SNATCH BALANCE + OHS **tee tämä, mikäli tempaat enemmän raakana kuin kyykkyyn
1-2x1x[2+1]@barbell, 3x1x[2+1]@60%, ohs-%, rest btw sets 2min

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

SUPERSET: quality

3 rounds: NO SHOES

5x SISSY SQUAT
6-10x DB PUSH UP RENEGADE ROW
10x SPANISH SQUAT *bw

Rest as needed

video: SISSY SQUAT 3:13

video: DB PUSH UP RENEGADE ROW

video: SPANISH SQUAT

PROG II - LIGHT-MODERATE WEEK 1/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

LIGHT-MODERATE DAY 2/36

POWER CLEAN + CLEAN from KNEE + SPLIT JERK
2x1x[2+1+1]@barbell, 3x1x[2+1+1]@60%, jerk-%, rest btw sets 2min

HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION *pull full foot
3x1x[2+2+3]@90%, jerk-%, rest btw sets 2min

SNATCH PUSH PRESS + OHS
1-2x1x[5+2]@barbell, 3x1x[5+2]@70%, ohs-%, rest btw sets 2min *up to example 55-60-65%

OR
SNATCH BALANCE + OHS **tee tämä, mikäli tempaat enemmän raakana kuin kyykkyyn
1-2x1x[2+2]@barbell, 3x1x[2+2]@70%, ohs-%, rest btw sets 2min *up to example 55-60-65%

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

video: HALTING CLEAN DEADLIFT