19.7.2024 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 SINGLE LEG RDL with ROTATION
5x LOW DEPTH JUMPS
16x PLANK HIP DIPS
16x SUPERMAN ROW
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG
video: Single Leg RDL with Rotation
video: LOW DEPTH JUMPS
video: SUPERMAN ROW
SNATCH
2x3@barbell, 2@up to 65%, 1@70%, 1@75%, 3x1@80%, sn-%, rest btw sets 2min
CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 3x1x[1+1]@80%, jerk-%, rest btw sets 2min
HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
2x1x[1+1+1]@70%, 1+1+1@75% bs-%, rest btw sets 3min
SUPERSET: quality
3 rounds: NO SHOES
8x DB SEATED SHOULDER PRESS
6+6x KB GORILLA ROW
12x BARBELL BICEPS CURL *vastaote, tanko nenään...
Rest as needed
video: KB GORILLA ROW 0:48
PROG II - LIGHT-MODERATE WEEK 1/12
SM KUUSANKOSKI pe-su 4.-6.10.2024
MODERATE DAY 3/36
SNATCH PULL TO HIP + SNATCH
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 3x1x[1+1]@80% sn-%, rest btw sets 2min
CLEAN + POWER JERK + SPLIT JERK
2x2x[1+1+1]@barbell, 1+1+1@up to 70%, 1+1+1@75%, 3x1x[1+1+1]@80%, jerk-%, rest btw sets 2min
HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
3x1x[1+1+1]@75%, bs-%, rest btw sets 3min
video: SNATCH PULL TO HIP
video: HALF/PARALLEL BACK SQUAT
video: SEGMENT BACK SQUAT
SUPERSET: quality
3 rounds, no shoes
max reps ROLL ABS
10-12x weighted SIT-UPS
Rest as needed
KEHONHUOLTOA!
video: ROLL ABS
video: weighted SIT-UPS 0:24
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