MODERATE DAY 6/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x SINGLE LEG RDL with ROTATION
5x LOW DEPTH JUMPS
16x PLANK HIP DIPS
16x SUPERMAN ROW
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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MUSCLE CLEAN + TALL CLEAN
2x1x[5+5]@barbell, rest btw sets 2min

POWER CLEAN + POWER CLEAN from BELOW KNEE
2x2x[1+1]@barbell, 2x1x[1+2]@50%, 1+2@60%, 3x1x[1+1]@70%, 1+1@75%, 1+1@80%, jerk-%, rest btw sets 2min

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DEFICIT CLEAN PULL *full foot, punainen palamatto jalkojen alle
4@70%, 3x4@90%, 1-2x4@100%, jerk-%, rest btw sets 2min

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BENCH PRESS
4x6@RPE7 *could do 3-4 more reps, rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

8x HANGING KNEE RAISES with weight *db jalkaterien välissä
45sec REVERSE PLANK with WEIGHT

Rest as needed

KEHONHUOLTOA!

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PROG II - LIGHT-MODERATE WEEK 4/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

LIGHT-MODERATE DAY 12/36

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

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CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 3x1x[1+1]@80%, jerk-%, rest btw sets 2min

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BACK SQUAT
3@70%, 2x3@75%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds, no shoes

max reps ROLL ABS
10-12x weighted SIT-UPS, light

Rest as needed

KEHONHUOLTOA!