Skills
+7min emom

Metcon
21-15-9
HPC
Cals
Emom 5 BFB

1 ¼ Front squat

7 x 3 @ 70+%, go every 2:30-3:00

– Control your way down to the bottom of the squat, then without bouncing, drive up to just above parallel, re-descend to the bottom of the squat and drive all the way up.
– Focus on feeling tension through the full range and maintain a strong front rack position with an upright chest for the whole repetition.
– Build up across the sets IF your form is good. Do NOT go heavier if you cannot maintain controlled tempo and positions.

OPTIONAL:

4-5sets:

2 snatch grip deadlift + 2 snatch pull (80-90% of 1rm snatch)

E75s/ oe E90s

E4MOM x 8-10

500/400m row + 8 burpee over rower

Start Pk2- VK 1 ja kiihdytä joka kierros hieman. Viimeiset 2-3vetoa saa olla haastavia ja viimeinen on päivän nopein.

A) Weighted pull up

3-3-3 + 1 set max reps without weight
.
.
B) Strict pull up
4sets:
3-5 reps (controlled negative) + 1 set max reps seated low bar pull up
.
.
C) Slow negative pull up
4sets:
3-5 reps (3-5s negative) + 1 set max reps seated low bar pull up
.
.
Valitse itsellesi sopiva A,B tai C vaihtoehto kehittämään tiukan leuanvedon voimaa.Malta jättää kiloja tai toistoja tankkiin pyri lisäämään toistoja tai kiloja viikottain tai parin viikon välein

2x2x[1+1+1]@barbell, 1+1+1@up to 70%, 1+1+1@75%, 1+1+1@80%, 2x1x[1+1+1]@85%, jerk-%, rest btw sets 2min

2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 2x1x[1+1]@85% sn-%, rest btw sets 2min

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: LOW DEPTH JUMPS

video: PLANK HIP DIPS 0:10

video: SUPERMAN ROW

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SNATCH
2x3@barbell, 2@up to 70%, 2@75%, 2@80%, 3x1@85%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 3x1x[1+1]@85%, 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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SUPERSET: quality

3 rounds: NO SHOES

8x DB SEATED SHOULDER PRESS
12x LU RAISES *plate
12x BARBELL BICEPS CURL *vastaote, tanko nenään...

Rest as needed

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PROG II - MODERATE WEEK 2/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE-HEAVY DAY 6/36

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SNATCH PULL TO HIP + SNATCH
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 2x1x[1+1]@85% 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%, 1+1+1@80%, 2x1x[1+1+1]@85%, jerk-%, rest btw sets 2min

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HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
1+1+1@75, 2x1x[1+1+1]@80%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds, no shoes

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

Rest as needed

KEHONHUOLTOA!

45 min for quality:
- 10+10 Double KB gorilla rows
- 10+10 Double DB alternating hammer curls
- 2 min Easy pace Airbike
- 10+10 Double DB alternating strict OH presses
- 10 Pull-ups
- 2 min Easy pace skierg
- 20 air squat
- 20 KB deadlifts
- 2 min Easy pace Row
Koko ajan liikkeessä. 2 min tauko tulee aina laitteella ollessa.

AMRAP 13

Bike 1000/900m
20 Lunge Steps
15 Sit-Ups
10 Burpees