MODERATE-HEAVY DAY 13/30

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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

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2 rounds

5+5+5+5x BAND I+Y+T+SNOW ANGEL
15-20x REVERSE CRUNCH
8-12x COPENHAGEN PLANK LIFT
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SOTS PRESS
2-3x1x[4+4+4+4]@barbell, rest btw sets 2min

CLEAN + FRONT SQUAT + SPLIT JERK
2x1x[3+3+3]@barbell, 2+2+2@50%, 2+2+2@60%, 2x1x[2+2+2]@70%, 2+1+1@80%, 1+1+2@80%, 2-3x1x[1+1+1]@85%, jerk-%, rest btw sets 2min

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CLEAN PULL slowly down *full foot
2@80%, 2x2@95%, 2x2@105%, 1@110%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT + FRONT SQUAT *pause 2-3sec in the bottom
1+2@75%, 2x1x[1+2]@78%, fs-%, rest btw sets 3min

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video: PAUSE FRONT SQUAT

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SUPERSET: quality

3 rounds: NO SHOES

4+4@RPE7 SPLIT SQUAT *could do 3-4 more reps
8x ROLL ABS / GHD SIT-UPS with weight

Rest as needed

KEHONHUOLTOA!

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PROG II - MAXIMAL WEEK 7/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MAXIMAL DAY 19/36

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SNATCH HIGH PULL + SNATCH
2x2x[1+2]@barbell, 1+2@up to the maximum of the day, then do 1+2@90% of that max, sn-%, rest btw sets 2min

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PAUSE SNATCH PULL *3sec pause 2cm off the floor, full foot + SNATCH PULL *full foot
2+1@100%, 2+1@105%, 2+1@110%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS *pp flat footed/full foot
or
PUSH PRESS + POWER JERK *pp flat footed/full foot
1-2x1x[1+2]@barbell, 1+2@up to the maximum of the day, pp-%, rest btw sets 2min

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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 + BACK SQUAT *pause 2-3sec in the bottom
2+1@75%, 2+1@80%, 2+1@83%, 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!