Teams of 2
00:00-10:00
Relay style
5 wall ball
5 burpee box jump @60/50cm
10 dumbell hang snatch @22,5/15kg

10:00-12:00
REST

12:00-22:00
Relay style
10 inverted barbell row
10 goblet squat @24/16kg
20 Double under

22:00-24:00
REST

24:00-34:00
WATERFALL style
20 USA swing @24/16kg
20 alt. V-up
20 suitcase KB lunge alt. ( 10 Left/10 Right)

2x2x[1+1]@barbell, 1+1@up to way up 5 kilos below the starting weight, jerk-%, rest btw sets 2min, ~80-85%

2x3@barbell, 1@up to way up 2 kilos below the starting weight, sn-%, rest btw sets 2min, ~88-93%

MODERATE-HEAVY WEEK 8/11

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TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 1@up to way up 2 kilos below the starting weight, sn-%, rest btw sets 2min, ~88-93%

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TALL CLEAN + SPLIT JERK & PUSH JERKI IN SPLIT *tall flat footed, split both side
2x2x[1+(1+3)]@barbell, rest btw sets 1min

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to way up 5 kilos below the starting weight, jerk-%, rest btw sets 2min, ~80-85%

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FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 25% bs-%
3@up to 95%, then DROP SETS 3x3@-10%, fs-%, rest btw sets 3min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

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video: SEAL ROW

video: BARBELL BW ROW

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x SINGLE LEG RDL with ROTATION
5x LOW DEPTH JUMPS
16x PLANK HIP DIPS
16x SUPERMAN ROW
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: Single Leg RDL with Rotation

video: LOW DEPTH JUMPS

video: PLANK HIP DIPS 0:10

video: SUPERMAN ROW

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SNATCH
2x3@barbell, 2@up to 65%, 1@70%, 1@75%, 3x1@80%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 3x1x[1+1]@80%, jerk-%, rest btw sets 2min

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HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
2x1x[1+1+1]@70%, 1+1+1@75% bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

8x DB SEATED SHOULDER PRESS
6+6x KB GORILLA ROW
12x BARBELL BICEPS CURL *vastaote, tanko nenään...

Rest as needed

video: KB GORILLA ROW 0:48

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PROG II - LIGHT-MODERATE WEEK 1/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE DAY 3/36

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

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CLEAN + POWER JERK + SPLIT JERK
2x2x[1+1+1]@barbell, 1+1+1@up to 70%, 1+1+1@75%, 3x1x[1+1+1]@80%, jerk-%, rest btw sets 2min

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HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
3x1x[1+1+1]@75%, bs-%, rest btw sets 3min

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video: SNATCH PULL TO HIP

video: HALF/PARALLEL BACK SQUAT

video: SEGMENT BACK SQUAT

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SUPERSET: quality

3 rounds, no shoes

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

Rest as needed

KEHONHUOLTOA!

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video: ROLL ABS

video: weighted SIT-UPS 0:24

Deadlift

4-3-3-2-2

E3MOM /2-3rep in tank

50min ajan laadukkaasti

4min Kone
6+6 Dead bug
10-20s kuppipito
7 Kevyttä seinäpalloa
7 Burpeeta ilman hyppyä
6+6 Sivutaivutus
6+6 YJ-Mave
4min Kone
Kumpparilla 6-8×:
Ulkokierto
Sisäkierto
Soutu

1min on 1min off
3 rounds

1. 2 Rope + MR T2B
2. 40 DU’s + MR Pull ups
3. 2 Snatch + MR BOB 40/60kg
4. 4 C&J + MR BMU/rmu 40/60kg
5. 8 pistol squat + MR hs walk
6. 8/6 cal AB + MR hspu
7. 6 Front squat + MR Ring dip 40/60kg