WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
5x HIGH BOX JUMPS
16 x DEAD BUG with PLATE
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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BLOCK SNATCH from BELOW KNEE
2x3@barbell, 2x3x@50%, 2x3@60%, 2x2@70%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS

OR
PUSH PRESS + POWER JERK
1-2x1x[1+2]@barbell, 1+2@up to 75%, 3x1x[1+2]@80%, pp-%, rest btw sets 2min *up to example 55-65-70%

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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 *2sec bottom + BACK SQUAT
2+3@70%, 2x1x[2+3]@75%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

12x LAT PULLDOWN WIDE GRIP
12x DB FRENCH PRESS
5+5x DUMBBELL CURL & PRESS

Rest as needed

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PROG II - MODERATE WEEK 2/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE DAY 4/36

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POWER SNATCH + SNATCH from KNEE + OHS
2x1x[2+1+1]@barbell, 2+1+1@55-60%, 2x1x[2+1+1]@60-65%, sn-%, rest btw sets 2min

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION *pull full foot
2+2+3@90%, 2x1x[2+2+3]@95%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS
OR
PUSH PRESS + POWER JERK
1-2x1x[3+2]@barbell, 3x1x[3+2]@75%, pp-%, rest btw sets 2min *up to example 55-60-65-70%

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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 *2sec bottom + BACK SQUAT
2+3@70%, 2x1x[2+3]@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
10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!