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!

3x 2+1 50-70%
3× 1+2 50-70%
3× 1+1 75% +++

WODconnectiin vikat
3× 1+1

AMRAP 4
40/30 (cal) Row
30 Wall balls @ 9/6kg
20 Toes-to-bars
AMRAP Burpees in any remaining time

AMRAP 3
30/24 (cal) Row
20 Deadlifts @ 83/61kg
AMRAP Bar-facing burpees in any remaining time

AMRAP 2
20/15 (cal) Row
AMRAP Lateral burpees over the rower in the remaining time

– Rest 2:00 between intervals –
— Rest 4:00 between sets —
Flow. A1-A2-4:00 rest-A1-A2-etc.

Overview. These are intended to be hard but still repeatable intervals. This means finding a pace on each that you can (barely) maintain through the interval (and recover in time for the next one). This week we’ll have descending duration intervals (4/3/2 minutes) to allow you to keep pushing the intensity. We’ll also have bigger sets in each movement with an intent to keep them unbroken where possible.
If you need to break any movement up to more than 2 sets, choose an easier rep scheme from below:
Wall balls – 20 or 25 reps
Toes-to-bars/deadlifts – 10 or 15 reps
Adaptation. Improve your work capacity by increasing your body’s ability to transport oxygen to the working muscles and ability to tolerate lactate. Develop your capacity to maintain high work output in workouts.
Instructions. Set the equipment up to have 2-3m transitions between movements (this is your in-built rest).

Row → same calories on another machine
Toes-to-bars → → V-ups
Deadlifts → 70/47.5kg, 61/43kg

Snatch waves – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave #1: 3 @ 68%, 2 @ 73%, 1 @ 78+%
Wave #2: 3 @ 73%, 2 @ 78%, 1 @ 83+%
Wave #3: 3 @ 78%, 2 @ 83%, 1 @ 88+%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set

Back squat

4-4-4-10+

2-3rep in tank/ 10+ = MAX reps 70% of daily 4rep max kg / 20 MAKSIMI lopeta siihen vaikka vielä tulisi toistoja

6-8 intervals

500m Row @ Hard start*

– Rest 2:00 between intervals –

Pace/Intent. Every interval today is a “hard start” interval. The intent is to sprint the first 125m, then settle into a hard pace to finish the interval. This will stimulate your aerobic capacity and prepare you to keep moving at a high rate after a hard start to a workout.
Focus. Maintain a good rhythm and sequence (legs, hips, arms) even during the sprint. Check-in with yourself to ensure your form is still solid on the 2nd half of each interval when fatigue sets in.

Kyykky 3x80%, 2x8x65%

SJMV sumolla 3x10x35-45%

Reisikoukistus maaten kumpparilla 4x12-20

Sivutaivutus 2x20 / puoli

Clean

3-Position clean (Above the knee, below the knee, Floor) + Jerk

5 to 7 x 1+1 +1+1 @ 65+%, Go every 1:30-2:00

– Start counting your sets @ 65%1RM clean and jerk and then build up if moving well. Once you have completed 5 to 7 sets of the complex, shift to just 1 regular Clean and jerk for 3 to 5 sets as you continue to work up.
– This is an unbroken set of full clean (hang clean (above the knee)+ hang clean (below the knee) +from the floor), do not drop the bar between the lifts in the set.

Penkki 15x40%, 12x50%, 10x60%, 8x70%, 75-77,5% x amrap

Vipunostot taakse/sivuille/eteen 3x20/20/20

Pystypunnerrus käsipainoilla 3x15-20
Pystysoutu käsipainoilla 3x15-20
-superina

Ojentajat käsipainoilla maaten 3x10-15

Ojentajat taljassa/kumpparilla 3x20-30

Kyykky 2x2x80%, 2x10x60%

Sivutaivutus x20 / puoli
Kylkilankkunostot x20 / puoli
Jalkanostot maaten vuorojaloin 20/20
-3 kierrosta
-kierros yhteen putkeen

Kulmasoutu käsipainoilla 3x20
-🍑 kiinni seinässä