MAXIMAL DAY 16/30

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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

8x BANDED FACEPULL OH PRESS to SQUAT
8-10x/side HIP UPRIGTHING
5x/side WINDMILL *plate
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: BANDED FACEPULL OH PPRESS to SQUAT

video: HIP UPRIGTHING

video: WINDMILL

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SOTS PRESS
3x1x[4+4+4+4]@barbell, rest btw sets 2min

CLEAN
2-3x3@barbell, 2x2@50%, 2@60%, 2x2@70%, 2@80%, 1@80%, 2@85%, 1@85%, 2x2@90%, 1@up to the maximum of the day, then do 2@90% of that max, jerk-%, rest btw sets 2min

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PAUSE CLEAN PULL *3sec pause 2cm off the floor, full foot + CLEAN PULL *full foot
2+1@100%, 2+1@105%, 2+1@110%, jerk-%, rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

10+10x BARBELL WIRST CURL + EXTENSION
6x DUMBBELL CURL & PRESS

Rest as needed

KEHONHUOLTOA!

Video: BARBELL WIRST CURL

video: BARBELL WIRST EXTENSION

video: DUMBBELL CURL & PRESS

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PROG II - MODERATE WEEK 8/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE DAY 22/36

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SNATCH HIGH PULL + SNATCH
2x2x[1+1]@barbell, 1+1@up to 70%, 3x1x[1+1]@75%, sn-%, rest btw sets 2min

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SNATCH PULL *full foot
3x2@75%, sn-%, rest btw sets 2min

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PUSH PRESS *pp flat footed/full foot
2x3@barbell, 3x3@75%, pp-%, 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

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BACK SQUAT
3x3@75%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä, light
10+10x SIDE BEND *kb, light

Rest as needed

KEHONHUOLTOA!