MODERATE DAY 2/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x HIP AIRPLANE
5x WEIGHTED SQUAT JUMPS *barbell/kb 20% bw
10 step OH DUCK WALK *plate
10x SLAMBALL THROW DOWN
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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video: SLAMBALL THROW DOWN

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CLEAN + POWER JERK + SPLIT JERK *split alternating both side double sets
2-3x1x[1+1+2]@barbell, 2x1x[1+1+2]@50%, 2x1x[1+1+2]@60%, 2x1x[1+1+2]@70%, 2x1x[1+1+2]@75%, (1+1+1@80%), jerk-%, rest btw sets 2min

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PAUSE CLEAN PULL *3sec pause 2cm off the floor, full foot + CLEAN PULL *full foot
2+1@95%, 2+1@100%, 2+1@105%, jerk-%, rest btw sets 2min

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OHS
2x3@barbell, 3x2@70%, ohs-%, rest btw sets 2min

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

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SUPERSET: quality

3 rounds: NO SHOES

6+6@RPE7 SPLIT SQUAT *could do 3-4 more reps
8x ROLL ABS / GHD SIT-UPS with weight
6x DB PUSH UP RENEGADE 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 8/36

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

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

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SNATCH PUSH PRESS + OHS
1-2x1x[5+2]@barbell, 5+2@up to the maximum of the day, ohs-%, rest btw sets 2min

OR
SNATCH BALANCE + OHS
1-2x1x[2+2]@barbell, 2+2@up to the maximum of the day, ohs-%, rest btw sets 2min

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HALF (90°) FRONT SQUAT + FRONT SQUAT
2+2@70%, 2x1x[2+2]@75%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!