For time:
25-20-15-10-5 Pull up (butterfly, kipping) / jumping kipping pull up
10-20-30-40-50 WB (9/6)
- rest 60s between rounds

TC: 18 --> kierrosaikatavoite 2-3min
RPE 8-9

Skaalaus:
- wb 1) paino, jolla pystyt tekemään tuoreena ~20 toiston sarjoja -> 2) toistot esim. 40-32-24-16-8
- leuat: toistot niin, että isoin sarja mahdollista tehdä max. 3-4 osassa, esim. 20-16-12-8-4 tai 15-12-9-6-3

Power clean complex

6-8sets:

power clean + hang power clean below knee + hang power clean above knee

Start ~70% ---> Build technical heavy/heavyish

21-15-9 reps, for time of:
Hang Power Clean, 43/30 kg
Front Squat, 43/30 kg
Push Press, 43/30 kg

Time cap : 12 min

Shoulder press

8-8-8-8

E.25MOM /2-3 RIR

4x4 Clean Pull @ 100% of Max Clean

24 box jump-overs (51/61 cm)
24 power snatches (30/42,5 kg)
24 overhead squats (30/42,5 kg)
24 toes to bar
24-cal ergo
– Step down from the box.

Scaled Wod
AMRAP 20 with a partner:
24 box step-overs
24 hang power snatches
24 overhead squats
24 hanging knee raises
24-cal ergo
– Step down from the box.

3min Ergo

3 rounds
10 steps walking lunge
10 scapula pull up
10 plank shoulder tap

3min jog/walk

3 rounds
10 OHS (keppi)
10 ring row
10 sit ups

3min Ergo

3 rounds
10 KB sumo DL
10 push ups
10 V- ups

3min jog/walk

3 rounds
10 KB swing
10 air squat
10 Up Downs

100cal Ergo
100 KB swing
100 Wall ball
100 pull up /ring row
100 sit up
100 push up/worm push up

Deadlift 4x6
- lepo 3min
- nouseva paino

MODERATE(-HEAVY) DAY 11/30

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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

10x BAND FACEPULL & EXTERNAL ROTATION & PRESS
10x/side + 5-10sec hold last rep BIRG DOG
10-12x PLATE PASS CRUNCH
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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video: PLATE PASS CRUNCH

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MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT
2-3x1x[4+4+4]@barbell, rest btw sets 2min

BLOCK CLEAN from BELOW KNEE + FRONT SQUAT
2-3x1x[3+3]@barbell, 2x1[3+1]@50%, 3+1@60%, 2x1x[2+1]@70%, 2+1@75%, 2+1@80%, (1-2x1x[2+1]@85%), jerk-%, rest btw sets 2min

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BLOCK CLEAN HIGH PULL from BELOW KNEE *full foot
3@80%, 2x3@90%, 3x3@100%, 1-2x3@105%, jerk-%, rest btw sets 2min

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video: BLOCK CLEAN from BELOW KNEE 0:25

video: BLOCK CLEAN HIGH PULL from BELOW KNEE 0:14

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SUPERSET: quality

3 rounds, no shoes

30sec MILITARY PLANK
10 step/leg DEATH MARCH, light

Rest as needed

video: MILITARY PLANK

video: DEATH MARCH

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PROG II - MODERATE-HEAVY WEEK 6/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE DAY 17/36

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

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PAUSE CLEAN PULL *3sec pause 2cm off the floor, full foot + CLEAN PULL *full foot
2+1@95%, 2+1@100%, 2+1@105%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS *pp flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa
1-2x1x[3+1]@barbell, 3+1@up to 80%, 2x1x[3+1]@85%, ohs-%, rest btw sets 2min *up to example 55-65-70-75%

OR
SNATCH BALANCE + OHS
1-2x1x[2+1]@barbell, 2+1@up to 80%, 2x1x[2+1]@85%, ohs-%, rest btw sets 2min *up to example 55-65-70-75%

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

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SUPERSET: quality

3 rounds: NO SHOES

20-30sec weighted SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

KEHONHUOLTOA!