WODconnect

28.8.2024 MODERATE-MAXIMAL WEEK 5/10 & PROG II - MAXIMAL WEEK 7/12 Workout

MAXIMAL DAY 14/30

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

10x BAND FACEPULL & EXTERNAL ROTATION & PRESS
10x/side + 5-10sec hold last rep BIRG DOG
10-12x PLATE PASS CRUNCH
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
2-3x2x[1+1+1]@barbell, rest btw sets 2min

SNATCH PUSH PRESS + OHS *pp flat footed/full foot
2x1x[3+3]@barbell, 3+1@50%, 3+1@60%, 3+1@70%, 3+1@80%, 2x1x[2+1]@90%, 1+1@up to the maximum of the day, then do 1+1@90% of that max, sn-%, rest btw sets 2min

BENCH PRESS
4x6@RPE7 *could do 3-4 more reps, rest btw sets 2min

SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

3 rounds, no shoes

70sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10x GLUTE BRIDGE with WEIGHT

Rest as needed

KEHONHUOLTOA!

PROG II - MAXIMAL WEEK 7/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MAXIMAL DAY 20/36

CLEAN + FRONT SQUAT + POWER JERK + SPLIT JERK
2x2x[1+1+1+1]@barbell, 1+1+1+1@up to the maximum of the day,
then do 1+1+1+1@90% of that max, jerk-%, rest btw sets 2min

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

SNATCH PUSH PRESS + OHS *pp flat footed/full foot
1-2x1x[3+1]@barbell, 3+1@up to the maximum of the day, ohs-%, rest btw sets 2min
or
SNATCH BALANCE + OHS
1-2x1x[2+1]@barbell, 2+1@up to the maximum of the day, ohs-%, rest btw sets 2min

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

SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!