4 sets:
6 Deadlifts @70-75%
- Rest 2min btw sets

4 sets:
4 Romanian Deadlifts @70-75% 1RM Deadlift
- Rest 2min btw sets

10 sets:
Start from empty barbell and build up to days heavy 10 reps.
- Rest 1min btw sets

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