WEEK 10/10 -- MAXIMAL DAY 30/30 & PROG II - WEEK 12/12 -- MAXIMAL DAY 36/36

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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

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2 rounds

10x/side 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN
5x/side SPLIT SQUAT ALT KB/plate HIP to HALO
5x/side BANDED ALT STRAIGHT ARMS ROTATION OF THE SPINE BACKWARDS AND FORWARDS with SQUATTING
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN

video: SPLIT SQUAT ALT KB/plate HIP to HALO

video: ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS

https://www.instagram.com/p/C9fh42eI-hX/?img_index=1

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SNATCH *lähestyminen 20min
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+%, rest 2min

tauko 10min

CLEAN + JERK *lähestyminen 20min
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3x[1+1]@100+% jerk-% rest 2min

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MASTERS SM 35-49v -- SM KUUSANKOSKI pe-su 4.-6.10.2024

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

SNATCH
*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

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CLEAN + JERK
*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2[1+1]@barbell (~23-25min),
1x2[1+1]@50% (20min),
1x2[1+1]@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

tai

CLEAN + JERK
*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2[1+1]@barbell (18min),
1x2[1+1]@50% (15min),
1x2[1+1]@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%