2.8.2024 LIGHT-MODERATE WEEK 1/10 & PROG II - MAXIMAL WEEK 3/12 Workout
MODERATE DAY 3/30
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: LOW DEPTH JUMPS
video: SUPERMAN ROW
MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN
2-3x1x[4+4+4]@barbell, rest btw sets 2min
CLEAN PULL TO HIP + CLEAN
2x1x[3+3]@barbell, 2x1x[3+3]@50%, 2x1[2+2]@60%, jerk-%, rest btw sets 2min
CLEAN from BELOW KNEE
2@60%, 2@70% 2@75%, 3x1@80%, jerk-%, rest btw sets 2min
BLOCK CLEAN HIGH PULL from BELOW KNEE *full foot
4@70%, 3x4@90%, 4@100%, jerk-%, rest btw sets 2min
HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
1+1+1@75, 2x1x[1+1+1]@80%, bs-%, rest btw sets 3min
video: CLEAN PULL TO HIP
video: HALF/PARALLEL BACK SQUAT
video: SEGMENT BACK SQUAT
SUPERSET: quality
3 rounds, no shoes
45sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
20x GLUTE BRIDGE with WEIGHT
6+6x KB GORILLA ROW
Rest as needed
KEHONHUOLTOA!
PROG II - MAXIMAL WEEK 3/12
SM KUUSANKOSKI pe-su 4.-6.10.2024
MAXIMAL DAY 7/36
SNATCH PULL TO HIP + SNATCH
2x2x[1+1]@barbell, 1+1@up to the maximum of the day, sn-%, rest btw sets 2min
CLEAN + POWER JERK + SPLIT JERK
2x2x[1+1+1]@barbell, 1+1+1@up to the maximum of the day, jerk-%, rest btw sets 2min
HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
1+1+1@up to the maximum of the day, bs-%, rest btw sets 3min
SUPERSET: quality
3 rounds, no shoes
max reps ROLL ABS
10-12x weighted SIT-UPS
Rest as needed
KEHONHUOLTOA!
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