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)

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