Upper-back Triset AMRAP
– Pass Thru x 60s max reps
– Facepull-apart x 60s max reps
– Pull-aparts x 60s max reps

Glute March x 5:00 Max Reps.

For Time:
45-36-27-18-9
- DU
15-12-9-6-3
- HSPU

Bench Press, every rep 2-3 sec pause on Chest

8-8-8-6-6-6-4-4-4

Go Every 2:30

MAXIMAL DAY 18/30

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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 BALANCE + OHS
2x1x[3+3]@barbell, rest btw sets 2min

BLOCK SNATCH from BELOW KNEE
2-3x3@barbell, 2x3x@50%, 2x3@60%, 2x2@70%, 2@75%, 2@80%, 3x2@85%, 1@90%,
1@up to the maximum of the day,
then do 2@90% of that max, sn-%, rest btw sets 2min

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BLOCK SNATCH HIGH PULL from BELOW KNEE *TNG, full foot
3x3x@50%, 3x3@60%, sn-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

3 rounds: NO SHOES

8@RPE7 SNATCH SOTS PRESS *could do 3-4 more reps
60sec REVERSE PLANK with WEIGHT

Rest as needed

KEHONHUOLTOA!

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PROG II - MODERATE WEEK 8/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE-HEAVY DAY 24/36

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SNATCH
2x3@barbell, 2@up to 70%, 2@75%, 1@80%, 1@85%, 1@80%, 1@85%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@80%, 1+1@85%, jerk-%, rest btw sets 2min

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FRONT SQUAT
2@70%, 2@75%, 2@80%, fs-%, 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!

Warm Up
3x40/20/10 sec of rowing, add speed
then 2 rounds of
8+8 barbell good morning
8 strict knee raises/controlled negative part
16 prone band press
then mobility and movement prep

Metcon (zone 3-5)
Barbell Conditioning (25-30min)
New set every 2.5 min
rounds 1+2) 5-7 tng power snatch @42.5/30kg + 10-12 db snatch @15/22.5kg
rounds 3+4) 5-7 ohs @42.5/30kg + 6/6 single arm db ohs @15/22.5kg (scale to single arm front rack squat)
rounds 5+6) 5-7 tng power clean&jerks @42.5/30kg + 10-12 db pc&pp @15/22.5kg (from floor, alt hand)
rounds 7+8) 5-7 thrusters @42.5/30kg + 6/6 db thrusters @15/22.5kg
then straight to at 20:00 mark for time:
5-7 tng power snatch @42.5/30kg + 10-12 db snatch @15/22.5kg
5-7 ohs @42.5/30kg + 6/6 single arm db ohs @15/22.5kg (scale to single arm front rack squat)
5-7 tng power clean&jerks @42.5/30kg + 10-12 db pc&pp @15/22.5kg (from floor, alt hand)
5-7 thrusters @42.5/30kg + 6/6 db thrusters @15/22.5kg

Masters 45/scaled weight 35/25kg. Scale DB if need to 12.5/17.5-20kg.

Optional Accessory Work
2-3 sets , go new set every 5 min
20 weighted cossack squats @5/10kg plate (yritä mahd.syvään kyykkyyn ja puhtaaseen/venyttävään asentoon
10+10 bulgarian split squat @2x5-10/2x10-15kg db's
30-40 weighted russian twits @5/10kg plate (feet off the ground)

RX
For time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts (70/102 kg)
5 wall walks
25 cleans (38/61 kg)
5 wall walks
25 snatches (29/43 kg)
5 wall walks
50-cal. row
Time cap: 20 minutes

INTERMEDIATE
For time:
5 scaled wall walks
50-cal. row
5 scaled wall walks
25 deadlifts (38/61 kg)
5 scaled wall walks
25 cleans (29/43 kg)
5 scaled wall walks
25 snatches (20/29 kg)
5 scaled wall walks
50-cal. row
Time cap: 20 minutes

BEGINNER
For time:
5 bear crawls
50 strokes on the rower
5 bear crawls
25 deadlifts (34/43 kg)
5 bear crawls
25 cleans (25/29 kg)
5 bear crawls
25 snatches (15/20 kg)
5 bear crawls
50 strokes on the rower
Time cap: 20 minutes

Amrap 10min

1 - 2 - 3 - 4 - 5…
Power Snatch 75% Max
5 Pull Up / 1 Rope Climb / Set Of Muscle Ups
15 Air Squat

Scale Down: Deadlift 75% Max

Snatch
10min Time Cap
Heavy set of 2

EMOM 10 (0:20 work / 0:40 rest)

1) AMAP Toes-to-bars
2) AMAP Handstand push-ups

Intent. Work on your movement speed. Aim to be faster each round. Take a problem-solving approach of trying to figure out what small thing you could change each time and what to keep (what needs improving and what worked).
Note (HSPU). Even though you’re moving fast, control the way down (DO NOT bounce off your neck)