MODERATE-HEAVY DAY 15/30

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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

10+10x SINGLE LEG GLUTE BRIDGE HOLD with PLATE PULLOVER
5x/side TALL KNEELING ALTERNATING KB HIP to HALO
5x/side ALTERNATING ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS - SITTING ON THE LEGS or SQUATTING
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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SNATCH BALANCE + OHS
2-3x1x[5+5]@barbell, rest btw sets 2min

SNATCH PULL TO HIP + SNATCH
2x2x[1+1]@barbell, 2x1x[2+2]@50%, 2+2@60%, 2x1x[1+2]@70%, 1+2@75%, 2x1x[1+1]@80%, 2-3x1x[1+1]@85%, sn-%, rest btw sets 2min

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SNATCH LIFT OFF + SNATCH PULL TO HIP + SNATCH HIGH PULL *full foot - all pulls slowly down
1+1+1@80%, 2x1x[1+1+1]@90%, 2x1x[1+1+1]@100%, sn-%, 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@70%, 3x1x[2+1]@75%, bs-%, rest btw sets 3min

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video: SNATCH PULL TO HIP

video: SNATCH LIFT OFF

video: PAUSE BACK SQUAT

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds, no shoes

100 FLUTTER KICK
8x PENDLAY ROW *vastaote, reittä pitkin kohti alavatsaa

Rest as needed

KEHONHUOLTOA!

Video: FLUTTER KICK

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PROG II - MAXIMAL WEEK 7/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MAXIMAL DAY 21/36

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SNATCH
2x3@barbell, 1x1@MAX *work to a heavy single, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@MAX *work to a heavy single, jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT *bs leave 1-2 reps in reserve - do NOT go to failure!
2+max reps@75% *target reps 7-8,
2+max reps@80% *target reps 5-6,
2+max reps@85% *target reps 3-4,
fs-%, rest btw sets 3-4min

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SUPERSET: quality

3 rounds, no shoes

max reps ROLL ABS
10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!