HEAVY DAY 25/30

---

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

---

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

---

video: BANDED FACEPULL OH PPRESS to SQUAT

video: HIP UPRIGTHING

video: WINDMILL

---

---

SNATCH *nouse 2kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%-95%, rest btw sets 2min

---

CLEAN + JERK *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85-90%, jerk-%, rest btw sets 2min

---

SNATCH PULL + TRAP PULL *full foot
4x1x[2+2]@100%, sn-%, rest btw sets 2min

---

KEHONHUOLTOA!

---

---

PROG II - SUBMAXIMAL WEEK 11/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

SUBMAXIMAL DAY 31/36

---

SNATCH
2x3@barbell, 2@up to 70%, 2@75%, 1@80%, 1@85%, 1@88%, 2x1@90%, sn-%, rest btw sets 2min

---

SNATCH PULL *full foot
2@100%, 2x2@105%, sn-%, rest btw sets 2min

---

PUSH PRESS + POWER JERK *pp flat footed/full foot
2x2x[1+2]@barbell, 1+2@up to 88%, 1+2@91%, 1+2@93%, pp-%, rest btw sets 2min *up to example 55-65-70-75-80-85%

...OR...

PAUSE SPLIT JERK + SPLIT JERK *2-3 sec in the dip bottom, rack
2x2x[1+2]@barbell, 1+2@up to 88%, 1+2@91%, 1+2@93%, pwr jerk-%, rest btw sets 2min *up to example 55-65-70-75-80-85%

---

BACK SQUAT
3x3@80%, bs-%, rest btw sets 3min

---

SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!