MODERATE DAY 10/30

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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

5+5+5+5x BAND I+Y+T+SNOW ANGEL

15-20x REVERSE CRUNCH
8-12x COPENHAGEN PLANK LIFT
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: REVERSE CRUNCH

video: COPENHAGEN PLANK LIFT

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MUSCLE SNATCH + SNATCH BALANCE
2x1x[5+5]@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2-3x1x[2+2]@barbell, 2x1x[2+1]@50%, 2x1[2+1]@60%, 2x1x[2+1]@70%, 2x1x[2+1]@75%, (1-2x1x[1+1]@80%), sn-%, 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

BACK SQUAT
3x3@70%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

8@RPE7 SNATCH SOTS PRESS *could do 3-4 more reps
5x BOX JUMP

Rest as needed

KEHONHUOLTOA!

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PROG II - MODERATE-HEAVY WEEK 6/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE-HEAVY DAY 16/36

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SNATCH HIGH PULL + SNATCH
2x2x[1+2]@barbell, 1+2@up to 70%, 1+2@75%, 2x1x[1+2]@80%, sn-%, rest btw sets 2min

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PAUSE SNATCH PULL *3sec pause 2cm off the floor, full foot + SNATCH PULL *full foot
2+1@95%, 2+1@100%, 2+1@105%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS *pp flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa 😁
OR
PUSH PRESS + POWER JERK
1-2x1x[1+2]@barbell, 1+2@80%, 2x1x[1+2]@85%, pp-%, rest btw sets 2min *up to example 55-65-70-75%

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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 + BACK SQUAT *pause 2-3sec in the bottom
2+1@75%, 2x1x[2+1]@80%, bs-%, rest btw sets 3min

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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!