Teams of 2

AMRAP 20 mins
10 Squat Cleans, 70/47 kg
15 Lateral Burpee Over Bars
20 Pull-ups
25 Echo Bike/ row / ski Cals

Divide anyhow.

Kyykky Max1

Bradshaw'
10 Rounds for Time
3 Handstand Push Ups
6 Deadlift 225/155lb (100/70)
12 Pull-Ups
24 Double Unders
(30 Minute Cap)

6 rounds for time of:
20 Wall Balls, 9/6 kg,
50 Double Unders/ 75 Single Unders

Time cap = 12 min

4 sets of 2 x (1 Clean Pull + 1 Clean) @60% 1RM Clean
- Rest 2min btw sets

For time:

100 DU
25 ttb
10 wall walk
25 ttb
100 DU
.
.
SCALED For time:

60 DU / or 100 SU
15 ttb / leg raises
5 wall walk
15 ttb / leg raises
60 DU / or 100 SU

TARGET UNDER 8min / TIME CAP 10min

MODERATE DAY 2/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x HIP AIRPLANE
5x WEIGHTED SQUAT JUMPS *barbell/kb 20% bw
10 step OH DUCK WALK *plate
10x SLAMBALL THROW DOWN
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: SLAMBALL THROW DOWN

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CLEAN + POWER JERK + SPLIT JERK *split alternating both side double sets
2-3x1x[1+1+2]@barbell, 2x1x[1+1+2]@50%, 2x1x[1+1+2]@60%, 2x1x[1+1+2]@70%, 2x1x[1+1+2]@75%, (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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OHS
2x3@barbell, 3x2@70%, ohs-%, rest btw sets 2min

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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

6+6@RPE7 SPLIT SQUAT *could do 3-4 more reps
8x ROLL ABS / GHD SIT-UPS with weight
6x DB PUSH UP RENEGADE ROW

Rest as needed

KEHONHUOLTOA!

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PROG II - MAXIMAL WEEK 3/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MAXIMAL DAY 8/36

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POWER CLEAN + CLEAN from KNEE + SPLIT JERK
2x1x[2+1+1]@barbell, 2+1+1@up to the maximum of the day, then do 2+1+1@90% of that max, jerk-%, rest btw sets 2min

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HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION *pull full foot
2+2+3@90%, 2+2+3@95%, 2+2+3@100%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS
1-2x1x[5+2]@barbell, 5+2@up to the maximum of the day, ohs-%, rest btw sets 2min

OR
SNATCH BALANCE + OHS
1-2x1x[2+2]@barbell, 2+2@up to the maximum of the day, ohs-%, rest btw sets 2min

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HALF (90°) FRONT SQUAT + FRONT SQUAT
2+2@70%, 2x1x[2+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!

Every 2:30 for 5 sets (total 12:30) do :
50 Double Unders
4 Wall Walks
4 Power Snatches, 60/43 kg

GOAL: finish the work in 2 min or less each round.
The weight should allow for quick singles, no more than 75% of today's 3RM !

Power Snatch 3- (1-1-1-1-1)

Complete as:
Build to today's heavy 3 tng.
--then--
5 min EMOM: 1 @ today's heavy.

Warm Up
2 rounds
1.5 min cardio
5 inch worm with push ups
5+5 squat strech
5 tempo wall squats
10 cossack squats with plate
5+5 plate halo

Strenght
Barbell OH lunge walking steps 2x16+2x12 reps@light/mod weights
Double DB Floor press 2x12+2x8reps@light/mod weights
Double KB Hang power cleans 2x12+2x8reps @light/mod weight

Accessory Work
3 sets
5+5 weighted cutrsy step down on box
15-20 ring rows
15-20 supermans
rest 2 min bwn rounds