LIGHT DAY 29/30

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WARM UP n. 15min

no shoes

TEE OMAT TAI

YOGA WORKOUT /side *hold each pose for 10 seconds
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

10+10+10+10x BAND MONSTER WALK *for- & backwards + side step + squat
10x HIGH PLANK BIRD DOG
10x/side QL SIDE BEND *light barbell
20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

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video: BAND MONSTER WALK

video: HIGH PLANK BIRD DOG

video: QL SIDE BEND

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MUSCLE SNATCH
2x3@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2x1[2+1]@barbell, 3x1x[1+1]@50%, sn-%, rest btw sets 2min

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POWER CLEAN + POWER JERK
2x2[1+1]@barbell, 3x1x[1+1[@50%, jerk-%, rest btw sets 2min

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SELKÄÄ & VATSAA

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PROG II - MODERATE-MAXIMAL WEEK 12/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE DAY 35/36

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SNATCH *vanhat %
2x3@barbell, 2@up to 75%, 4x1@75%, sn-%, rest btw sets 2min

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

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SNATCH PULL *full foot
3x2@85%, sn-%, rest btw sets 2min

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FRONT SQUAT
2@70%, 1@75% 1@80%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

20-30sec weighted SIDE PLANK *kässäri lonkan päälle, light weght
10x /side RUSSIAN TWIST *plate, light weight

Rest as needed

KEHONHUOLTOA!