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

LIGHT-HEAVY DAY 20/30

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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

10+10+10+10x BAND MONSTER WALK *for- & backwards + side step + squat
10x HIGH PLANK BIRD DOG
10x/side QL SIDE BEND *light barbell
20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

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video: BAND MONSTER WALK

video: HIGH PLANK BIRD DOG

video: QL SIDE BEND

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MUSCLE SNATCH + SNATCH BALANCE
2x1x[3+3]@barbell, rest btw sets 2min

SNATCH
2-3x3@barbell, 4x3@50%, sn-%, rest btw sets 2min

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CLEAN + JERK
3x2x[1+1]@barbell, 4x2x[1+1]@50%, jerk-%, rest btw sets 2min

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BLOCK BACK SQUAT °90
2@50%, 2@60%, 2@70%, 2@80%, 2x2@90%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

3 rounds, no shoes

90sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
5x GLUTE BRIDGE with WEIGHT

Rest as needed

KEHONHUOLTOA!

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PROG II - MODERATE-MAXIMAL WEEK 9/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE-MAXIMAL DAY 26/36

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

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SNATCH BALANCE
2x3@barbell, 1@up to the maximum of the day, then do 1x2@75% of that max, sn-%, rest btw sets 2min

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FRONT SQUAT
3x3@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!

LÄMMITTELY
3-5:00 min vapaavalintainen ergometri.
Sitten 3 kierrosta tai 10:00 minuuttia:
5+5 1-Jalan lantion ojennus lattialta
10 Deadbugs
5 6-Way meadow raise pienillä kiekoilla
5 Rivekääntö lantiolta
5 Etukyykkyä
5 Pystypunnerrusta

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RINNALLEVETO & TYÖNTÖ

Työntökompleksi,
Nousu keskiraskaaseen kuormaan 20:00 minuutissa:
(Raaka rinnalleveto + Etukyykky + Rinnalleveto + Vauhtipunnerrus + Tasajalkatyöntö)

Rive -veto,
3 x 5 (raskas)

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BONUS

Maastaveto korokkeella seisten (5-7cm),
Nousu 5 toiston sarjaan @ 1 RIR (reps in reserve).
Sitten 2 x 8-15 @ 80% raskaimmasta 5 sarjasta.

Vauhtipunnerrus,
3 x 5 (raskas)

Kiertoharjoitus,
3 Kierrosta laadulla:
Varpaat tankoon/polvien nosto, maksimitoistot
Sivutaitto kahvakuulalla/käsipainolla, 12-15 (raskas)

Snatch pull + Hang snatch (below the knee)

6 to 8 x 1+1 @ 70+%1RM snatch, go every 1:30-2:00

– Start counting your working sets at 70%1RM Snatch. Build up each set if form is good.

Warm Up
3x20m/20m sledge push + hand over hand pull
then 2 rounds
10 strict barbell press
10+10 barbell good morning
10 strict toes to bars / knee raises as high as possible
1:00 plank hold

Strenght
Build to heavy triple on Strict Press (pause on front rack on each rep)
2x6reps@40-65% and 3-4 sets of : 3reps @65-90% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)
Build to heavy triple or double of dead stop deadlift
3x6reps@35-60% and 3-4 sets of : 2-3reps @65-90% of 1rm. On last set 0-1 RIR. (MUISTA TURVALLISUUS, EI PYÖREÄLLÄ SELÄLLÄ)
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)

Metcon (50min)
2-3 ROUNDS of :
2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
2-minutes: 6 db power clean&push press @17.5-22.5/27.5-32.5kg, go every 1min
2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
2 minutes : 3-5 parallette kip hspu / deficit kip hspu , go every 1 min (20kg plate + abmat)

rest 1-2 min and then

2-3 ROUNDS of :
2-minutes: Cardio machine @ easy/recovery pace (bike erg : target 14-22 calories) (1.40-1.50)
2-minutes: 10-15 toes to bars, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace (bike erg : target 14-22 calories) (1.40-1.50)
2 minutes : 2-6 bar muscle ups , go every 1 min

Intervals

EMOM 8 (0:50 work / 0:10 rest)

1) BikeErg for calories
2) Single arm DB devil’s presses, alt @ 32.5/22.5kg
3) Row for calories
4) Double-unders (heavy rope)

EMOM 8 (0:50 work / 0:10 rest)

1) BikeErg for calories
2) Wall balls @ 30/20p
3) Row for calories
4) Single arm DB clean and jerks, alt @ 32.5/22.5kg

EMOM 8 (0:50 work / 0:10 rest)

1) BikeErg for calories
2) Single arm DB devil’s presses, alt @ 32.5/22.5kg
3) Row for calories
4) Double-unders (heavy rope)
5) BikeErg for calories
6) Wall balls @ 30/20p
7) Row for calories
8) Single arm DB clean and jerks, alt @ 32.5/22.5kg

– Rest 2:00 between sets –

Overview. We are progressing the 8-minute sets again, now broken into 0:50/0:10 intervals. Now that they are almost continuous (you essentially just have time to transition within those 0:10), you might need to adjust the pace slightly (perhaps break the wall balls into 2-3 sets).
The work rate should still be high (think 10-minute max effort pace on the machines and steady hard push on the other movements). Again, most of the “movement minutes” are higher-tension movements.
Adaptation. Improve your aerobic capacity and lactate clearance in a sports-specific context. Build your tolerance to high-tension movements.
Session RPE/Feel. 8/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep the pace). The 1st EMOM should feel “ok” but things will start to get spicy from there on if you’re hitting your pace.
Pace. Hard, steady efforts. You can break the wall balls but aim to keep moving unbroken on all other minutes.

Amrap:

• 3min tempaus (N 42,5kg / M 60kg)
• 3min tauko
• 3min tempaus (N 35kg / M 50kg)
• 3min tauko
• 3min tempaus (N 30kg / M 40kg)

Tulos on kaikkien toistojen yhteismäärä. Laita eri painojen toistot kommenttiin. Tempaus tyyli vapaa.

Deficit deadlift 3x6
No-tng

AMRAP 15

Row 1:30
Jump Rope 60 sec.
30 Wallball Shots 20/14p
15 Gorilla Rows

For Quality
Run 3 /walk 2 kierrosta käytävässä
40 sit-ups
32/40-cal row, bike, or ski
Run 6 /walk 4 kierrosta käytävässä
30 sit-ups
24/30-cal row, bike, or ski
Run 9 /walk6 kierrosta käytävässä
20 sit-ups
16/20-cal row, bike, or ski