WODconnect

23.8.2024 MODERATE(-HEAVY) WEEK 4/10 & PROG II - MODERATE-HEAVY WEEK 6/12 Workout

MODERATE(-HEAVY) DAY 12/30

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

10+10x SINGLE LEG GLUTE BRIDGE HOLD with PLATE PULLOVER
5x/side TALL KNEELING ALTERNATING KB HIP to HALO
5x/side ALTERNATING ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS - SITTING ON THE LEGS or SQUATTING
15x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

video: TALL KNEELING ALTERNATING KB HIP to HALO

video: ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS
https://www.instagram.com/p/C9fh42eI-hX/?img_index=1

CONCENTRIC SPLIT JERK *alternating both side, rack/blocks dip high
3-4x1x[2+2]@up to 45-50%, jerk-%, rest btw sets 2min

PUSH PRESS + SPLIT JERK *pp flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa *split alternating both side double sets
2x1x[3+2]@barbell, 2+1@50%, 2x1x[2+1]@60%, 2+1@65%, jerk-%, rest btw sets 2min

SPLIT JERK *split alternating both side double sets
2x2@70%, 2@75%, 2@80%, 1@80%, 2@85%, 1@85%, (2x1@90%), rest btw sets 2min

SUPERSET: quality

3 rounds: NO SHOES

6@RPE7 GOOD MORNING *could do 3-4 more reps
45sec GHD SIT-UP HOLD

Rest as needed

KEHONHUOLTOA!

PROG II - MODERATE-HEAVY WEEK 6/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

HEAVY DAY 18/36

SNATCH
2x3@barbell, 2@up to 70%, 2@75%, 2@80%, 1@85%, 2x1@90%, sn-%, rest btw sets 2min

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 1+1@85%, 2x1x[1+1]@90%, jerk-%, rest btw sets 2min

FRONT SQUAT + BACK SQUAT *bs leave 1-2 reps in reserve - do NOT go to failure!
2+max reps@75% *target reps about 7-8,
2+max reps@80% *target reps about 5-6,
2+max reps@85% *target reps about 3-4,

fs-%, rest btw sets 3-4min

SUPERSET: quality

3 rounds, no shoes

max reps ROLL ABS
10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!