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

MAXIMAL DAY 19/30

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

CLEAN + JERK
2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%, 2+1@70%, 1+1@75%, 2x1x[1+1]@80%, 1+1@90%, 1+1@95%, 1+1@100%, 1+1@102%, jerk-%, rest btw sets 2min

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CLEAN PULL *full foot
2@90%, 2x2@100%, 2x2@105%, 1@110%, jerk-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

3 rounds: NO SHOES

8@RPE7 SNATCH SOTS PRESS *could do 3-4 more reps
5x BOX JUMP

Rest as needed

KEHONHUOLTOA!

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PROG II - MODERATE-MAXIMAL WEEK 9/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE-HEAVY DAY 25/36

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

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PUSH PRESS + POWER JERK rack *pp flat footed/full foot
*if you are problem balance in the dip and drive, a more precise vertical drive, a quicker transition between the drive and the movement down under the bar, and proper movement of the bar into position overhead, press out.
2x2x[1+2]@barbell, 1+2@up to 80%, 3x1x[1+2]@85%, push press-%, rest btw sets 2min *up to example 55-65-70-75%

...OR...

PAUSE SPLIT JERK + SPLIT JERK 2-3 sec in the dip bottom, rack
*after 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell upward maximally. Work hard and stay tight to avoid sneaking in an extra dip before driving

do this, if you are problem the power of the drive, along with the timing, for remediation of dip and drive balance and position problems
2x2x[1+2]@barbell, 1+2@up to 80%, 3x1x[1+2]@85%, power jerk-%, rest btw sets 2min *up to example 55-65-70-75%

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

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video: PAUSE SPLIT JERK

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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

12-10-8-6

E3MOM / 1-3 rep in tank

Back squat

4/4/3/2 @ 82+%

Go Every 3:30

AMRAP 20 min

10 DL @ 50% 1RM
10 ring rows
400 m run

Maastaveto 3x90%

SJMV 5x8-10x50%

Otepidot 50% x 3 x max.aika
-myötäote

6 min töitä
20 Kp tempaus (Paino: kevyt, keskiraskas)
20 askellus laatikolle sama kp mukana

3 min lepo

6 min töitä
Laite

3 min lepo

6 min töitä
10 Kyykky kosketus kuulan
10+10 Yhden käden kahvakuulaheilautus kasvojen tasolle (Paino: Kevyt, keskiraskas)
10+10 Vauhtipunnerrus/työntö samalla kuulalla

3 min lepo

6 min töitä
Laite

Kesto 36 min.

Warm Up
2 rounds
2 min cardio machine
20 band pull aparts / ring rows
:40 plank hold / :20 side plank hold R/L
10+10 single arm plate press (tarjoilija ote)

Strenght
Build to heavy 5 rep set on Pause Strict Press (pause on front rack before each rep)
2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Banded Strict Pull ups / Strict Pull ups (pause at bottom before each rep)
2x6 reps @climbing to
2x10 reps (hard set)
rest 1-2 min bwn sets

Metcon
Emom 12
odd : 8/10 cal rowing or 6/8 cal air bike (sprint to fast+ pace)
even : burpee box jump/step overs x 6-8 reps
pareittain, toinen tekee cardiota ja toinen bbjo.

Penkki 3x3x85%

Lattiapenkki käsipainoilla 3x15-20

Ojentajat taljassa/kumpparilla 5x15-20

Band-pull-aparts 4x25
-kämmenet ylöspäin

For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes
♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch