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)

Superset x 4 rounds
Ring Pull Up x 6-8 3s down*
Rest 90s
Single Arm Glute Bridge DB/KB Floor Press x 8-10 each.
Rest 90s

*Scale with partner assisted or 2 slow negatives each round

2x3@barbell, 1@up to the maximum of the day, sn-%, rest btw sets 2min

2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 1+1@85%, 1@88%, 2x1x[1+1]@90%, jerk-%, rest btw sets 2min

MAXIMAL DAY 17/30

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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

10+10+10+10x BAND MONSTER WALK *for- & backwards + side step + squat
10x HIGH PLANK BIRD DOG
10x/side QL SIDE BEND *light barbell
20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

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video: BAND MONSTER WALK

video: HIGH PLANK BIRD DOG

video: QL SIDE BEND

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CONCENTRIC SPLIT JERK *alternating both side 2=1+1, rack/blocks dip high
3-5x[1-2+1-2]@up to 50-55%, jerk-%, rest btw sets 2min

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

SPLIT JERK
1@up to the maximum of the day, then do 2@90% of that max, jerk-%, rest btw sets 2min

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PAUSE BACK SQUAT + BACK SQUAT *pause 2-3sec in the bottom
2+1@75%, 2+1@80%, 2+1@83%, bs-%, rest btw sets 3min

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SUPERSET: quality

4 rounds: NO SHOES

6@RPE7 DB SEATED SHOULDER PRESS *could do 3-4 more reps
6x ROLL ABS / GHD SIT-UPS 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 DAY 23/36

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

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CLEAN PULL *full foot
3x2@95%, jerk-%, rest btw sets 2min

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OHS
2x3@barbell, 3x2@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!

Tempaus

3 sets of 2's of Clean pull

For time :

40 Box Step-Ups 24"/20"
10 Burpees
40 Kettlebell Swing 24/16kg
10 Burpees
40 Squat w/KB 24/16kg

TC 11

60min Conditioning with Partner:
- Use 1 or 2 machines of your choice

Warm Up
10min Warm Up (both, at the same time)
— Then, IGYG: —
12min Easy
12min Moderate
12min Hard
— Then —
In remaining time easy cool down (both, at the same time)

• You can split the work any way you want
• No rest btw 12min work intervals
• Score: Calories or distance

Kiipeilua ja boulderointia.