WODconnect

9.9.2024 LIGHT-HEAVY-MAXIMAL WEEK 7/10 & PROG II - MODERATE-MAXIMAL WEEK 9/12 Workout

MAXIMAL DAY 19/30

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

2 rounds

8x BANDED FACEPULL OH PRESS to SQUAT
8-10x/side HIP UPRIGTHING
5x/side WINDMILL *plate
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

video: BANDED FACEPULL OH PPRESS to SQUAT

video: HIP UPRIGTHING

video: WINDMILL

MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SOTS PRESS
2-3x1x[4+4+4+4]@barbell, rest btw sets 2min

CLEAN + JERK
2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%, 2+1@70%, 1+1@75%, 2x1x[1+1]@80%, 1+1@90%, 1+1@95%, 1+1@100%, 1+1@102%, jerk-%, rest btw sets 2min

CLEAN PULL *full foot
2@90%, 2x2@100%, 2x2@105%, 1@110%, jerk-%, rest btw sets 2min

SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

3 rounds: NO SHOES

8@RPE7 SNATCH SOTS PRESS *could do 3-4 more reps
5x BOX JUMP

Rest as needed

KEHONHUOLTOA!

PROG II - MODERATE-MAXIMAL WEEK 9/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE-HEAVY DAY 25/36

SNATCH
2x3@barbell, 2@up to 70%, 2@75%, 2@80%, 3x1@85%, sn-%, rest btw sets 2min

SNATCH PULL *full foot
2@100%, 2x2@105%, sn-%, rest btw sets 2min

PUSH PRESS + POWER JERK rack *pp flat footed/full foot
*if you are problem balance in the dip and drive, a more precise vertical drive, a quicker transition between the drive and the movement down under the bar, and proper movement of the bar into position overhead, press out.
2x2x[1+2]@barbell, 1+2@up to 80%, 3x1x[1+2]@85%, push press-%, rest btw sets 2min *up to example 55-65-70-75%

...OR...

PAUSE SPLIT JERK + SPLIT JERK 2-3 sec in the dip bottom, rack
*after 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell upward maximally. Work hard and stay tight to avoid sneaking in an extra dip before driving

do this, if you are problem the power of the drive, along with the timing, for remediation of dip and drive balance and position problems
2x2x[1+2]@barbell, 1+2@up to 80%, 3x1x[1+2]@85%, power jerk-%, rest btw sets 2min *up to example 55-65-70-75%

BACK SQUAT
3x3@80%, bs-%, rest btw sets 3min

video: PAUSE SPLIT JERK

SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!