WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x HIP AIRPLANE
5x WEIGHTED SQUAT JUMPS *barbell/kb 20% bw
10 step OH DUCK WALK *plate
10x SLAMBALL THROW DOWN
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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CLEAN + POWER JERK + SPLIT JERK *split alternating both side double sets
2x2x[1+1+2]@barbell, 1+1+2@up to 70%, 3x1x[1+1+2]@75%, 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@90%, 2+1@95%, 2+1@100%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS
1-2x1x[3+1]@barbell, 3+1@up to 75%, 3x1x[3+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%

OR
SNATCH BALANCE + OHS
1-2x1x[2+1]@barbell, 2+1@up to 75%, 3x1x[2+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%

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HALF (90°) FRONT SQUAT + FRONT SQUAT
2x1x[2+2]@70%, 2+2@75%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

5x SISSY SQUAT
40-60sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10x SPANISH SQUAT *bw

Rest as needed

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PROG II - MODERATE WEEK 2/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE DAY 5/36

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POWER CLEAN + CLEAN from KNEE + SPLIT JERK
2x1x[2+1+1]@barbell, 2+1+1@60%, 2x1x[2+1+1]@65%, jerk-%, rest btw sets 2min

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

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SNATCH PUSH PRESS + OHS
1-2x1x[5+2]@barbell, 3x1x[5+2]@75%, ohs-%, rest btw sets 2min *up to example 55-60-65-70%

OR
SNATCH BALANCE + OHS
1-2x1x[2+2]@barbell, 3x1x[2+2]@75%, ohs-%, rest btw sets 2min *up to example 55-60-65-70%

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HALF (90°) FRONT SQUAT + FRONT SQUAT
2x1x[2+2]@70%, 2+2@75%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!