MODERATE DAY 28/30

---

WARM UP n. 15min no shoes

TEE OMAT TAI

YOGA WORKOUT /side *hold each pose for 10 seconds
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

8x BANDED FACEPULL OH PRESS to SQUAT
8-10x/side HIP UPRIGTHING
5x/side WINDMILL *plate
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

---

video: BANDED FACEPULL OH PPRESS to SQUAT

video: HIP UPRIGTHING

video: WINDMILL

---

---

SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

---

CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, jerk-%, rest btw sets 2min

---

BOX JUMP
3x5, rest btw sets 2min

---

FRONT SQUAT
4x3@työnnön aloituspaino, rest btw sets 2min

---

CLEAN PULL *full foot
4x1@100-120%, jerk-%, rest btw sets 2min

---

KEHONHUOLTOA!

---

---

PROG II - MODERATE-MAXIMAL WEEK 12/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE-HEAVY DAY 34/36

---

SNATCH *vanhat %
2x3@barbell, 2@up to 70%, 1@75%, 1@80%, 3x1@85%, sn-%, rest btw sets 2min

or SNATCH 5 kilos below the starting weight

---

CLEAN + SPLIT JERK *vanhat %
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 1+1@85%, jerk-%, rest btw sets 2min

or CLEAN + SPLIT JERK 10 kilos below the starting weight

---

CLEAN PULL *full foot
3x2@90%, jerk-%, rest btw sets 2min

---

BACK SQUAT
2@75%, 2x2@80%, bs-%, rest btw sets 3min

---

SUPERSET: quality

3 rounds: NO SHOES

20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä -- light weight
10+10x SIDE BEND *kb -- light weight

Rest as needed

KEHONHUOLTOA!