MODERATE-HEAVY DAY 7/30

---

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

---

2 rounds

5+5+5+5x BAND I+Y+T+SNOW ANGEL

15-20x REVERSE CRUNCH

8-12x/side COPENHAGEN PLANK LIFT

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

---

video: REVERSE CRUNCH

video: COPENHAGEN PLANK LIFT

---

---

MUSCLE SNATCH + SNATCH BALANCE
2x1x[4+4]@barbell, 2+2@up to the maximum of the day, then do 2+2@90% of that max, sn-%, rest btw sets 2min

---

SNATCH from ABOVE KNEE + SNATCH from BELOW KNEE
2x2x[2+2]@barbell, 2x1x[2+1]@50%, 2+1@60%, 2x1x[1+2]@70%, 1+2@75%, 2x1x[1+1]@80%, 1+1@85%, rest btw sets 2min

---

BLOCK SNATCH HIGH PULL from BELOW KNEE *full foot
2x4x@50%, 2x4@70%, 2-3x4@80%, sn-%, rest btw sets 2min

---

SNATCH PUSH PRESS *flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa 😁
2x4@50%, 4@60%, 2x4@70%, 3x4@80%, 2@90%, sn-%, rest btw sets 2min

---

SUPERSET: quality

3 rounds: NO SHOES

8-10x LANDMINE ROW
10x /side KB SIDE BEND

Rest as needed

KEHONHUOLTOA!

---

---

PROG II - MODERATE WEEK 5/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE DAY 13/36

---

SNATCH HIGH PULL + SNATCH
2x2x[1+2]@barbell, 1+2@up to 70%, 3x1x[1+2]@75%, sn-%, rest btw sets 2min

---

PAUSE SNATCH PULL *3sec pause 2cm off the floor, full foot + SNATCH PULL *full foot
2+1@90%, 2+1@95%, 2+1@100%, sn-%, rest btw sets 2min

---

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

---

BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT + BACK SQUAT *pause 2-3sec in the bottom
2+1@70%, 3x1x[2+1]@75%, bs-%, rest btw sets 3min

---

SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!

Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
10 cossack squats slowly

Strenght
Sumo Deadllifts 8-8-6-6 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Box Jump x 8-12 reps
even : Single arm DB Clean&Jerks x 8-12 reps (floor)
rest 2 min
Emom 8
odd: Air Squat jumps (small jump) 12-16 reps
even : DB Snatch x 8-12 reps

50min ajan laadukkaasti

4min Kone
6m 4-osan askelkyykky
6+6 Rintarangan kierto
12 Ojennusta kyykystä
6+6 Dead bug
6+6 Vatsakierto
6+6 Tuulimylly (levypainolla tai ilman)
6+6 Yhden jalan mave + GTOH (levypainolla)

4 x 6min on / 3min off (with partner):

A) 250/200m row/ski or 500/400m bike <-> max wall ball

B) 250/200m row/ski or 500/400m bike <-> max burpee

C) 250/200m row/ski or 500/400m bike <-> max DU/crossover/SU

D) 250/200m row/ski or 500/400m bike <-> max DDB shoulder to overhead @ 2x 50/35lbs

-> parin kanssa: vuorotellen aina yksi laiteveto, jonka aikana pari kerää maksimitoistot mainittua liikettä
-> koittakaa löytää sopiva pace (RPE 3)

Push press

8-6-6-4

E2,5MOM / 1-2 RIR

Power clean

E90sx 9
2 Power clean build up 70-90%

drop&go!!

Maastaveto 3x6x65%

Maastaveto korokkeelta 2x10x55%

Pendlay Row 5x5x30-35%

Sivutaivutus 1x25 / puoli
Kylkilankkunostot / 1x25 puoli
Jalkanostot maaten vuorojaloin 25/25
-kierros yhteen putkeen
-3 kierrosta

30min for quality - In teams of 3 YGIG, divide reps/working time evenly:
3min machine
30 box jump w/ step down (60/50)
3min machine
30 curtsy lunge
30 push up
3min machine
30 ring row
30 sit up

RPE 6-7

Huomioita:
- Curtsy lungessa tuo jalka mahdollisimman sivulle, esim. voit seistä teipillä lähtöasennossa ja pyrkiä tuomaan kyykätessä takajalan varpaat samalle teipille eli noin työtä tekevän jalan kantapään kanssa samaan linjaan.
- Kahden hlön ryhmissä määrät 2min & 20 toistoa / liike. Koneiden ja liikkeiden välissä 30-60s tauko.

5K Skillmill Run w/ partner, IGYG:
3min Intervals, each interval starts with a round of Strict Cindy:
5 Strict Pull-ups + 10 Push-ups + 15 Air Squats

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top