LIGHT-MODERATE DAY 5/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x HIP AIRPLANE
5 x 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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CONCENTRIC SPLIT JERK *alternating both side, rack/blocks dip high
3-4x[2+2]@up to 40%, jerk-%, rest btw sets 2min

PAUSE SPLIT JERK + SPLIT JERK *2-3sec pause from dip bottom, *split alternating both side double sets
2x1x[3+3]@barbell, 2x1x[2+1]@50%, 2x1x[2+1]@60%, 3x1x[2+1]@65%, 2x1x[1+1]@70%, jerk-%, rest btw sets 2min

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CLEAN + PRESS IN SPLIT + OH SPLIT SQUAT *press & ohs both side 2+2
3x1x[3+4+4]@RPE7 *could do 3-4 more reps, rest btw sets 2min

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

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video: CONCENTRIC SPLIT JERK

video: PAUSE SPLIT JERK

video: PRESS IN SPLIT

video: HALF/PARALLEL FRONT SQUAT

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SUPERSET: quality

3 rounds: NO SHOES

20x BENCH JACK KNIFE
5@RPE8 GOOD MORNING SQUAT *could do 2-3 more reps

Rest as needed

KEHONHUOLTOA!

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Video: BENCH JACK KNIFE

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PROG II - LIGHT-MODERATE WEEK 4/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

**LIGHT DAY 11/36

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POWER CLEAN + CLEAN from KNEE + SPLIT JERK
2x2x[1+1+1]@barbell, 1+1+1@55, jerk-%, rest btw sets 2min

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

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SNATCH PUSH PRESS + OHS
1-2x1x[3+1]@barbell, 3x1x[3+1]@70%, ohs-%, rest btw sets 2min

OR
SNATCH BALANCE + OHS
1-2x1x[2+1]@barbell, 3x1x[2+1]@70%, ohs-%, rest btw sets 2min

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FRONT SQUAT
3x3@70%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!