LIGHT DAY 1/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
5x HIGH BOX JUMPS
16 x DEAD BUG with PLATE
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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MUSCLE SNATCH
3x6@light load ~30-45%, rest btw sets 2min

NINJA POWER SNATCH + POWER SNATCH
2x1x[2+1]@barbell, 2+1@up to 70%, 1+1@75%, sn-%, rest btw sets 2min

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SNATCH PULL TO HIP
2x4@80%, 3x3@90%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS
1-2x1x[3+2]@barbell, 3x1x[3+2]@70%, pp-%, rest btw sets 2min *up to example 55-60-65%

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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%, 2x1x[2+1]@80%, bs-%, rest btw sets 3min

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video: NINJA POWER SNATCH "power snatch no jump"

video: SNATCH PULL TO HIP

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SUPERSET: quality

3 rounds: NO SHOES

10+10x BARBELL WIRST CURL + EXTENSION
5x DUMBBELL CURL & PRESS
8-10x LANDMINE ROW

Rest as needed

KEHONHUOLTOA!

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PROG II - MAXIMAL WEEK 3/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MAXIMAL DAY 7/36

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POWER SNATCH + SNATCH from KNEE + OHS
2x1x[2+1+1]@barbell, 2+1+1@up to the maximum of the day, then do 2+1+1@90% of that max, sn-%, rest btw sets 2min

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION *pull full foot
2+2+3@90%, 2+2+3@95%, 2+2+3@100%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS
1-2x1x[3+2]@barbell, 3+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 *2sec bottom + BACK SQUAT
3x1x[2+3]@75%, 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!