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

---

video: LOW DEPTH JUMPS

video: PLANK HIP DIPS 0:10

video: SUPERMAN ROW

---

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

---

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

---

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

---

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

---

---

PROG II - MODERATE WEEK 2/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE-HEAVY DAY 6/36

---

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

---

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

---

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

---

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

Front squat 5-4-3-2-1

With pair:
Person A starting with ergo and Person B with another movements. After 5min switch roles. Both do part A & ergo before moving to part B.

A. AMRAP 5
8 + 8 curtsy squats
12 weight drag on plank hold
20sec superman hold

Rest 1min

B. AMRAP 5
8 + 8 landmine press
10 + 10 side bent
20sec/ side side plank hold

Rest 1min

C. AMRAP 5
20 alt. Gorilla row
20-30 russian twist
20sec reverse plank hold

For time with partner:

Buy in: 25 Synchro sit-ups

200 Box jump overs
150 Wall Ball 9/6kg
100 GTOH 60/42,5kg
75 Bar over burpee
50 Deadlift

Cash out: 25 Synchro sit-ups

TC: 40min

For time:

100 DU
15/12cal echo
10 D-ball to shoulder M:@60-80kg / W: 40-50kg
15/12cal echo
100 DU

SCALED

60 DU
12/8cal echo
6 D-ball to shoulder MODERATE WEIGHT
12/8cal echo
60 DU

TARGET UNDER 7 / TIME CAP 10MIN

4-5sets:

5 push press (FAST, NOT TOO HEAVY!!)

EMOM / or e75s

Warm Up
Part 1
3 rounds
1 min rowing
20 box step ups
10+10 banded half kneeling trunk twits
:20-30 Knee tuck hold

Part 2
3 rounds
1 min air bike
10+10 side plank hip touches
10-15 tempo goblet squats
4-6 strict chin ups

Part 3
3 rounds
1 min ski erg
10+10 single arm push press
10+10 single arm row
:40-60 Plank Hold