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

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.

AMRAP 10

10 Gorilla Rows
10 Push-Ups
20 Air Squats

Rive ja työntö

10 x 10 with 60% of 1RM, 90sec rest

Muscle snatch
3x3 @50-60%

Power snatch + hang squat snatch
4x 1+2 @70-80%

Squat snatch
4x 2 80-85%

Snatch pull
4x 2 @raskas