WODconnect

21.8.2024 MODERATE(-HEAVY) WEEK 4/10 & PROG II - MODERATE-HEAVY WEEK 6/12 Workout

MODERATE(-HEAVY) DAY 11/30

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

2 rounds

10x BAND FACEPULL & EXTERNAL ROTATION & PRESS
10x/side + 5-10sec hold last rep BIRG DOG
10-12x PLATE PASS CRUNCH
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

video: PLATE PASS CRUNCH

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

BLOCK CLEAN from BELOW KNEE + FRONT SQUAT
2-3x1x[3+3]@barbell, 2x1[3+1]@50%, 3+1@60%, 2x1x[2+1]@70%, 2+1@75%, 2+1@80%, (1-2x1x[2+1]@85%), jerk-%, rest btw sets 2min

BLOCK CLEAN HIGH PULL from BELOW KNEE *full foot
3@80%, 2x3@90%, 3x3@100%, 1-2x3@105%, jerk-%, rest btw sets 2min

video: BLOCK CLEAN from BELOW KNEE 0:25

video: BLOCK CLEAN HIGH PULL from BELOW KNEE 0:14

SUPERSET: quality

3 rounds, no shoes

30sec MILITARY PLANK
10 step/leg DEATH MARCH, light

Rest as needed

video: MILITARY PLANK

video: DEATH MARCH

PROG II - MODERATE-HEAVY WEEK 6/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE DAY 17/36

CLEAN + FRONT + POWER JERK + SPLIT JERK
2x2x[1+1+1+1]@barbell, 1+1+1+1@up to 70%, 1+1+1+1@75%, 3x1x[1+1+1+1]@80%, jerk-%, rest btw sets 2min

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

SNATCH PUSH PRESS + OHS *pp flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa
1-2x1x[3+1]@barbell, 3+1@up to 80%, 2x1x[3+1]@85%, ohs-%, rest btw sets 2min *up to example 55-65-70-75%

OR
SNATCH BALANCE + OHS
1-2x1x[2+1]@barbell, 2+1@up to 80%, 2x1x[2+1]@85%, ohs-%, rest btw sets 2min *up to example 55-65-70-75%

PAUSE FRONT SQUAT + FRONT SQUAT *pause 2-3sec in the bottom
3x1x[1+2]@75%, fs-%, rest btw sets 3min

SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!