26.7.2024 MODERATE WEEK 5/5 & PROG II - MODERATE WEEK 2/12 Workout
WARM UP n. 15min no shoes
TEE OMAT TAI
2 rounds
8+8x SINGLE LEG RDL with ROTATION
5x LOW DEPTH JUMPS
16x PLANK HIP DIPS
16x SUPERMAN ROW
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG
video: LOW DEPTH JUMPS
video: SUPERMAN ROW
SNATCH
2x3@barbell, 2@up to 70%, 2@75%, 2@80%, 3x1@85%, sn-%, rest btw sets 2min
CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 3x1x[1+1]@85%, jerk-%, rest btw sets 2min
HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
3x1x[1+1+1]@75%, bs-%, rest btw sets 3min
SUPERSET: quality
3 rounds: NO SHOES
8x DB SEATED SHOULDER PRESS
12x LU RAISES *plate
12x BARBELL BICEPS CURL *vastaote, tanko nenään...
Rest as needed
PROG II - MODERATE WEEK 2/12
SM KUUSANKOSKI pe-su 4.-6.10.2024
MODERATE-HEAVY DAY 6/36
SNATCH PULL TO HIP + SNATCH
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 2x1x[1+1]@85% sn-%, rest btw sets 2min
CLEAN + POWER JERK + SPLIT JERK
2x2x[1+1+1]@barbell, 1+1+1@up to 70%, 1+1+1@75%, 1+1+1@80%, 2x1x[1+1+1]@85%, jerk-%, rest btw sets 2min
HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
1+1+1@75, 2x1x[1+1+1]@80%, bs-%, rest btw sets 3min
SUPERSET: quality
3 rounds, no shoes
max reps ROLL ABS
10-12x weighted SIT-UPS
Rest as needed
KEHONHUOLTOA!
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