2-3sets:

10 cyclist squat
10 GHD hip extension + 10s hold

EMOM x40

1) Row
2) Ski
3) Bike
4) rest

EMOM 16

1 Minute : 8 Weighted Box Step-Ups ( DB´S or KB´S )
2 Minute : Plank Hold
3 Minute : Deadlift Hold 60/40kg
4 Minute : 8 Burpees

Deadlift

6 x 4 ~70-75%

Go Every 2:30

For Time:

30cal Ski Erg
30 Sandbag Squats @100lb
20cal Ski Erg
20 Sandbag Squat @100lb

Warm Up
2 rounds
2 min cardio
20-30 plate hops
10 gtoh + halo
10 goblet squat
10 cossack squats

Strenght
Building to moderate heavy triple on each movement
Back Squat 3reps @50-55% to start and finish at 70-75%
Strict Press 3reps @50-55% to start and finish at 70-75% (do 3 singles, instead 3 in a row)
Deadlift 3reps @50-55% to start and finish at 70-75%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do barbell movemen test + 5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.
share barbell with someone!

Metcon
3 sets
15/12 calories echo bike (sprint to fast pace and slow down to moderate pace)
12 double db deadlifts @rx dumbbells
9 hang power cleans
6 push presses
rest 1:1 bwn sets
purpose is to make quality rounds and keep intensity 80% (eli pyörältä tullessa rauhassa dl, tee 11x dl, pudota painot, pikku breikki,
sit hang cleans ja push pressit perään)

Accessory Work
2 rounds
12-15 double kb front squats @8-12/12-16kg's
6-8 half kneeling kb bottom up press @8-12kg/12-16kg per side'
12-15 ghd back extension with 1-2 sec pause at end of each rep
rest 2 min bwn rounds

21-15-9-6

C&J @ 50kg
Bar over burpee
T2B

Tc: 15min

Emom 30
-mukavat toistomäärät

1) SB-clean
2) Köysikiipeily
3) Tuplat/Sinkut/Crossoverit
4) SHSPU
5) Lepo

*rack

1+1@up to the a heavy weight of the day, rest 2min

HEAVY DAY 21/30

---

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

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

---

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

---

---

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

POWER SNATCH + SNATCH
2-3x1x[2+2]@barbell, 2x1x[1+2]@50%, 1+1@60%, 2x1x[1+1]@70%, sn-%, rest btw sets 2min

SNATCH
2x2@75%, 2@80%, 2x2@85%, 2-3x1@90%, rest btw sets 2min

---

SNATCH HIGH PULL *full foot
3@70%, 3x3@80%, sn-%, rest btw sets 2min

---

SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

3 rounds, no shoes

30sec MILITARY PLANK
10x JEFFERSON CURL

Rest as needed

video: MILITARY PLANK

---

---

PROG II - MODERATE-MAXIMAL WEEK 9/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MAXIMAL DAY 27/36

---

SNATCH
2x3@barbell, 1@MAX *work to a heavy single, then do 1x1@85% of that max, sn-%, rest btw sets 2min

---

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@MAX *work to a heavy single, then do 1+1@85% of that max, jerk-%, rest btw sets 2min

---

FRONT SQUAT
1@MAX *work to a heavy single, then do 1x2@85% of that max, fs-%, rest btw sets 3min

---

HOX!
*if you don't have energy, do only
CLEAN + SPLIT JERK max
&
FRONT SQUAT max

---

SUPERSET: quality

3 rounds, no shoes

max reps ROLL ABS
10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!