Warm Up
3-5 min easy air bike (take some 2-3 big breaths every min on air bike)
Band Pull Aparts or Crossover Symmetry Activation
Banded Hip Activation
Some Overhead/Front Rack and Squat Mobility

then 2-3 sets
40-60s row (add speed)
30-40 single unders
5 scap pull ups (2s pause)
10 kip swings
5-7 ring row
3-5 inch worm with push up
3-5 front squat with empty barbell
3-5 press
3-5 thrusters

then 1 time through:

5 pull ups
20 double unders
5 thruster @wod weight 1

rest 30-60s

4 c2b pull ups
16 du
4 thrusters @wod weight 2

rest 30-60s

2-3 bar mu / banded bar mu
12 du
2-3 thrusters @wod weight 3

REST NO LONGER THAN 3-5 MINUTES AND START WORKOUT, IF NEED TO REST MORE DO SOME ACTIVE AIR BIKE DURING IT.

WOD 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

65lb, then 75lb, then 85lb (29,34,38kg)
95 lb, then 115 lb, then 135 lb (43,52,61kg)

Time cap: 12 minutes

Skills

Metcon
6x 2min
24 Du
6 T2B
4 DB/KB thruster

*pp flat footed/full foot
2x3@barbell, 3x3@75%, pp-%, rest btw sets 2min

2x2x[1+1]@barbell, 1+1@up to 70%, 3x1x[1+1]@75%, sn-%, rest btw sets 2min

MAXIMAL DAY 16/30

---

---

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
3x1x[4+4+4+4]@barbell, rest btw sets 2min

CLEAN
2-3x3@barbell, 2x2@50%, 2@60%, 2x2@70%, 2@80%, 1@80%, 2@85%, 1@85%, 2x2@90%, 1@up to the maximum of the day, then do 2@90% of that max, jerk-%, rest btw sets 2min

---

PAUSE CLEAN PULL *3sec pause 2cm off the floor, full foot + CLEAN PULL *full foot
2+1@100%, 2+1@105%, 2+1@110%, jerk-%, rest btw sets 2min

---

SUPERSET: quality

3 rounds: NO SHOES

10+10x BARBELL WIRST CURL + EXTENSION
6x DUMBBELL CURL & PRESS

Rest as needed

KEHONHUOLTOA!

Video: BARBELL WIRST CURL

video: BARBELL WIRST EXTENSION

video: DUMBBELL CURL & PRESS

---

---

PROG II - MODERATE WEEK 8/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE DAY 22/36

---

SNATCH HIGH PULL + SNATCH
2x2x[1+1]@barbell, 1+1@up to 70%, 3x1x[1+1]@75%, sn-%, rest btw sets 2min

---

SNATCH PULL *full foot
3x2@75%, sn-%, rest btw sets 2min

---

PUSH PRESS *pp flat footed/full foot
2x3@barbell, 3x3@75%, pp-%, rest btw sets 2min

---

BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

---

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

---

SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!

1) E2:30 for 4 rounds:
a) row
b) bike erg / air bike / ski erg
c) accessory work of coach's choise

Machines @ zone 2 (HR 60-70% HRmax)

2) 10min mobility of coach's choise

4x
-high hang snatch pull + high hang squat snatch
*2min rest
*build by feel

"GRACE"

For Time:
30 x Clean + Jerk

RX 43/61 kg

A. Lämppä (kevyt)
3-4x
3 vetoa
3 voimatempaus
3 snatch drop

B. 5x 1+1+1 (nousevat painot tai keskiraskas)
Tempaus, pysäytyksellä polven alapuolella
Tempaus, pysäytyksellä polven yläpuolella
Tempaus

C. 3x 1
Nousu päivän raskas tempaus

D. 4-5x 1+2
Snatch balance
Valakyykky

Handstand push ups – 4 to 6 Rounds

AMAP-1 Handstand push ups*
BikeErg for the remaining time
– Go every 1:30 –

• You can choose either wall-facing, strict or kipping HSPUs (or mix, start set with strict and then move to kipping as needed). Choose a variation that allows you to do 8+ reps. Intent. Big sets on the HSPU, recovery on the bike Bike pace. You can bike faster to challenge yourself but the main focus should be the HSPUs = only bike as fast as still allows you to go back to the wall and do another big set