4 or 6 Rounds, each for time

24 Double-unders
6 Overhead squats @ 43/30kg
24 Double-unders
12 Toes-to-bars / Chest-to-bars pull-ups (alternate rounds)
– Go every 3:00 –

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).

1. Front squat
   4 x 6 x 75%
   rest 2-3 min

2. 4 rounds:
   6-10 x wide grip pull up
   15-30s L-sit
   rest 1.5-2min between rounds

MODERATE-HEAVY DAY 15/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

YOGA WORKOUT tee liikkeet peräjälkeen ensin yhdelle puolen, toinen kierros toiselle puolen
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+10x SINGLE LEG GLUTE BRIDGE HOLD with PLATE PULLOVER
5x/side TALL KNEELING ALTERNATING KB HIP to HALO
5x/side ALTERNATING ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS - SITTING ON THE LEGS or SQUATTING
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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SNATCH BALANCE + OHS
2-3x1x[5+5]@barbell, rest btw sets 2min

SNATCH PULL TO HIP + SNATCH
2x2x[1+1]@barbell, 2x1x[2+2]@50%, 2+2@60%, 2x1x[1+2]@70%, 1+2@75%, 2x1x[1+1]@80%, 2-3x1x[1+1]@85%, sn-%, rest btw sets 2min

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SNATCH LIFT OFF + SNATCH PULL TO HIP + SNATCH HIGH PULL *full foot - all pulls slowly down
1+1+1@80%, 2x1x[1+1+1]@90%, 2x1x[1+1+1]@100%, sn-%, rest btw sets 2min

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

PAUSE BACK SQUAT + BACK SQUAT *pause 2-3sec in the bottom
2+1@70%, 3x1x[2+1]@75%, bs-%, rest btw sets 3min

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video: SNATCH PULL TO HIP

video: SNATCH LIFT OFF

video: PAUSE BACK SQUAT

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds, no shoes

100 FLUTTER KICK
8x PENDLAY ROW *vastaote, reittä pitkin kohti alavatsaa

Rest as needed

KEHONHUOLTOA!

Video: FLUTTER KICK

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PROG II - MAXIMAL WEEK 7/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MAXIMAL DAY 21/36

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SNATCH
2x3@barbell, 1x1@MAX *work to a heavy single, sn-%, rest btw sets 2min

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

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FRONT SQUAT + BACK SQUAT *bs leave 1-2 reps in reserve - do NOT go to failure!
2+max reps@75% *target reps 7-8,
2+max reps@80% *target reps 5-6,
2+max reps@85% *target reps 3-4,
fs-%, rest btw sets 3-4min

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SUPERSET: quality

3 rounds, no shoes

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

Rest as needed

KEHONHUOLTOA!

EMOM 40 (10 rounds):
1: 12/9 Row
2: 12/9 Ski
3: 12/9 AB
4: Rest
- Keep adding 1 calorie each round, until You reach 16/13. After completing the 5th round w/ 16/13 calories on each machine, start over from the beginning (12/9 cals).

3 sets:
5 HS Kickups to a wall
- Both heels touch the wall SOFTLY at the same time (good control)
- Rest as needed btw sets

3 sets:
10 HS Walking Steps against the wall (facing the wall)
- Hands as close to a wall as possible
- Keep your body of the wall, only toes against the wall
- Rest as needed btw sets

3 sets:
3-5 x 2-4 HS Walking Steps To a Wall
- Aiming to kick up about 1m away from the wall and walk to it
- Rest as needed btw sets

3 sets:
20-30sec HS-hold against the wall
- Rest as needed

E2,5MOM x 5

1RM Snatch

Warm Up
Modified Hinshaw WU
5-10min reippaasta kävelystä kevyeen hölkkään/juoksuun
10m aitojen ylitykset vuorojaloin (over the hurdles)
10m polvennosto rintaa kohti + venytys vuorojaloin (knee to chest)
10m pakaravenytykset jalka ristiin vasten toista reittä vuorojaloin (figure 4)
10m askelkyykkykävelyt kurotuksella (samson strech)
10m tinasotilaskävelyt (toy soldiers)
:30 standing arm swings (käsien liikuttaminen "kuten juostessa" kiihtyvällä temmolla)
10m kävelyt jalkaterät sisäänpäin (toes in walk)
10m kävelyt jalkaterät ulospäin (toes out walk)
10m kantapohjien varassa kävely (walk on heels)
10m päkiäkävely (walk on toes)
sitten vetoja alle ennen varsinaista treeniä
40m nousevalla vauhdilla, kävelypalautus 50m
70m nousevalla vauhdilla, kävely palautus 70m
100m nousevalla vauhdilla, kävely palautus 100m
lepää 2-4 min ja aloita juoksutreeni

Metcon
5k Run Progression Week 5
1000m at RPE5, 2 Min Rest, 400m at RPE6
-Rest 3 Min-
1000m at RPE5, 2 Min Rest, 300m at RPE7
-Rest 3 Min-
1000m at RPE5, 2 Min Rest, 200m at RPE8
-Rest 3 Min-
1000m at RPE5, 2 Min Rest, 100m at RPE9
Total: 5000m

RPE TAULUKKO
rpe 1-3 = 60-120 min easy pace
rpe 3-5 = 40-60 min pr pace
rpe 5-6 =20-30 min pr pace
rpe 7-8 =10-20 min pr pace
rpe 8-9 = 5-10 min pr pace
rpe 9-10 =1-5 min pr pace

40 min keep on doing the work in good paste
Run/jog 600 m
30 walking lunges
30 m bear crawl
30 russian twists
Run/jig 400m
20 squats
20 m inch worm
20 sit-ups
Run/jog 200 m
10 burpees
10+10 bulgarian squats
10 plank twists (both sides 10)

Deadlift

1-2-3-4-3-2-1, AHAP

Go every 3:00