JERK wave

3-3-3
2-2-2
1-1-1

65% -Find heavy

3 - 4 Rounds :

10-15 Weighted Sit-Ups
15-20 Strict Knee Raise

MODERATE-HEAVY DAY 9/30

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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

10+10x SINGLE LEG GLUTE BRIDGE HOLD with PLATE PULLOVER
5x/side TALL KNEELING ALTERNATING KB HIP to HALO
5x/side ALTERNATING ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS - SITTING ON THE LEGS or SQUATTING
15x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: TALL KNEELING ALTERNATING KB HIP to HALO

video: ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS
https://www.instagram.com/p/C9fh42eI-hX/?img_index=1

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CONCENTRIC SPLIT JERK *alternating both side, rack/blocks dip high
2-4x[2+2]@up to 40-45%, jerk-%, rest btw sets 2min

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CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1x2x[1+2]@50%, 2x1x[1+2]@60%, 2x1x[1+2]@70%, 2x1x[1+2]@@75%, 2x1x[1+2]@80%, 2-3x2x[1+1]@85%, rest btw sets 2min

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RDL *jerk-grip
5@RPE8 *could do 2-3 more reps,
3x5@RPE9 *could do 1-2 more reps, rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

10@RPE8 DB SEATED SHOULDER PRESS *could do 2-3 more reps
10x ROLL ABS / GHD SIT-UPS with weight

Rest as needed

KEHONHUOLTOA!

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PROG II - MODERATE WEEK 5/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE-HEAVY DAY 15/36

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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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CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 3x1x[1+1]@85%, jerk-%, rest btw sets 2min

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BACK SQUAT
3x3@75%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds, no shoes

max reps ROLL ABS
10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

5 rounds for Quality
1-3 strict pull up
2-6 push up
9 air saquat
* -ei kelloa, hyvä laatu liikkeessä*

2 hlö tiimeissä, toistomäärät tulee pelikorteista: korttien numerot plussataan yhteen:

A. Punaiset kortit: AMRAP 15 MIN. Inside!!

Wall ball
SYNCRO Push ups
SYNCRO Pull ups
Goblet squats @24kg

REST 5 MIN. --> treeniosion vaihto

B. Mustat kortit: AMRAP 15 MIN. Outside!!

Devils press 1 x 22 5/15kg
SYNCRO shuttle run (15m = 1 rep)
SYNCRO V - ups
Oh Lunges, alt. @1 x 22,5/15kg

0-20 min
Juoksu 400m
Seinäpalloheitto 20
Istumaannousu 20

20-26 min TAUOKO

26-46 min
5 Yleisliike
25 Kahvakuula heilautus
100m Farmari kävely
(käytä sama painoa molemmissa liikkeissä)

Penkki 5x5x70%
-1s stoppi 5cm ennen rintaa
-tankoa ei rintaan missään vaiheessa

Vipunosto eteen tangolla 5x10

Vipunostot maaten 3x20

Hauiskääntö myötäotteella 2x30

2min work/1min rest
3 rounds each

A)
4 Squat snatch (75%)

30 DU

Rest of the time BMU / C2B / pull up

REST 2 min

B) 

8 DL 100/70kg

8 Bar over Burbee

Rest of the time Rope climb

REST 2 min

C)

8 Box step over @35/45lb

8 DB snatch

Rest of the time T2Bs

REST 2 min

D)

6 Ring pull ups / 3 rmu

8 Pistol squats

Rest of the time hspu/ hs taps

Close Grip Floor Press in Bridge
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set.
- Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 at the same weight focusing on form and practice

1 RM Backsquat 1 RM