MODERATE DAY 4/30

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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 SQUAT SNATCH 'muscle sn + ohs + OHS
2-3x1x[6+6]@barbell, rest btw sets 2min

BLOCK SNATCH from BELOW KNEE
2x3@barbell, 2x3x@50%, 2x3@60%, 2x2@70%, 2x2@75%, 2-3x1@80%, 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 *2sec bottom + BACK SQUAT
3x1x[2+1]@80%, bs-%, rest btw sets 3min

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video: BLOCK SNATCH from BELOW KNEE 0:20

video: PAUSE BACK SQUAT

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SUPERSET: quality

3 rounds: NO SHOES

6@RPE8 SNATCH SOTS PRESS *could do 2-3 more reps
5x BOX JUMP

Rest as needed

KEHONHUOLTOA!

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PROG II - LIGHT-MODERATE WEEK 4/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

LIGHT DAY 10/36

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POWER SNATCH + SNATCH from KNEE + OHS
2x2x[1+1+1]@barbell, 3x1x[1+1+1]@55-60%, sn-%, rest btw sets 2min

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SNATCH PULL *full foot
3x3@90%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS
OR
PUSH PRESS + POWER JERK
1-2x1x[2+1]@barbell, 3x1[2+1]@70%, 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

BACK SQUAT
3x3@70%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!