Warm Up
2 rounds
2 min cardio
:30-45s jump rope
5-10 hr push ups
10-15 ring rows
:30 side plank hold R/L

Strenght
Weighted Chin ups 5-5-3-3 reps @mod/heavy weights.
Rest 2-3 min bwn sets
or
Negative Chin ups 3-3-2-2-1-1 reps @mod/heavy effort
rest 1-2 min bwn sets

Metcon
Emom 8
odd: american kb swings x 8-12 reps
even : Jump rope x 40-50 seconds
rest 2 min
Emom 8
odd: single arm db push press x 6-8 reps per hand
even : Rowing x 20 seconds (fast++)

Squat snatch 10x3x65%

Warm Up
2 min row
2 min air bike / bike erg
2 min ski
then 2 rounds
4 inch worm + push up
4+4 lunge elbow strech
4 russian baby strech / 8 cossacks
12 alt leg v-ups
:20-30 bar hanging
:20-30 hs hold

Metcon
at easy pace through:
A) 3x3 min easy zone 1-2 assault bike + 2x4-8 hspu / 20-30s rest bwn set

B) 3x3 minl easy zone 1-2 rowing + 2x3+3 pistol squats / 20-30s rest bwn set

C) 3x3 min easy zone 1-2 ski erg + 2x4-8 toes to bars / 20-30s rest bwn set

ensin 3 kertaa sama setti läpi, sit minsakaks huilia ja seuraavaan "osioon"

hsput joko strict/kip/box
pistol squatit tarvitaessa kuminauhalla/boxille istuen tai ihan vaan 3+3 curtsy
step down from box 50/60cm
toes to barit kippng leg / kip knee raises tyyliin tarvittaessa

Maastaveto 3x1 (85-90-95%)

Etukyykky 3x6x60%
-etukyykyn maksimista
-3s stopit

Lattiapenkki käsipainoilla 4x15-20

EMOM10:
10-9...2-1 leg lift
1-2...9-10 heel tap (1 rep = both sides)
- optional 5 tuck up

AMRAP 15

20 Calories Row / Bike Erg. Alternating each round.
8 Wallball Shots
15 Sit-Ups
30 Air Squats

3x1@85%, bs-%, rest btw sets 3min

6rounds:

30s ON /30s OFF

1) echo
2) sit up/ v up
3) shuttle run
4) plank hold

HEAVY DAY 25/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

YOGA WORKOUT /side *hold each pose for 10 seconds
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

8x BANDED FACEPULL OH PRESS to SQUAT
8-10x/side HIP UPRIGTHING
5x/side WINDMILL *plate
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: BANDED FACEPULL OH PPRESS to SQUAT

video: HIP UPRIGTHING

video: WINDMILL

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SNATCH *nouse 2kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%-95%, rest btw sets 2min

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CLEAN + JERK *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85-90%, jerk-%, rest btw sets 2min

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SNATCH PULL + TRAP PULL *full foot
4x1x[2+2]@100%, sn-%, rest btw sets 2min

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KEHONHUOLTOA!

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PROG II - SUBMAXIMAL WEEK 11/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

SUBMAXIMAL DAY 31/36

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SNATCH
2x3@barbell, 2@up to 70%, 2@75%, 1@80%, 1@85%, 1@88%, 2x1@90%, sn-%, rest btw sets 2min

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SNATCH PULL *full foot
2@100%, 2x2@105%, sn-%, rest btw sets 2min

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PUSH PRESS + POWER JERK *pp flat footed/full foot
2x2x[1+2]@barbell, 1+2@up to 88%, 1+2@91%, 1+2@93%, pp-%, rest btw sets 2min *up to example 55-65-70-75-80-85%

...OR...

PAUSE SPLIT JERK + SPLIT JERK *2-3 sec in the dip bottom, rack
2x2x[1+2]@barbell, 1+2@up to 88%, 1+2@91%, 1+2@93%, pwr jerk-%, rest btw sets 2min *up to example 55-65-70-75-80-85%

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BACK SQUAT
3x3@80%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

DEADLIFT

4x4

2-3 RIR