MODERATE DAY 4/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
5x HIGH BOX JUMPS
16 x DEAD BUG with PLATE
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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MUSCLE SQUAT SNATCH 'muscle sn + ohs + OHS
2-3x1x[6+6]@barbell, rest btw sets 2min

BLOCK SNATCH from BELOW KNEE
2x3@barbell, 2x3x@50%, 2x3@60%, 2x2@70%, 2x2@75%, 2-3x1@80%, sn-%, rest btw sets 2min

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

PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
3x1x[2+1]@80%, bs-%, rest btw sets 3min

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video: BLOCK SNATCH from BELOW KNEE 0:20

video: PAUSE BACK SQUAT

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SUPERSET: quality

3 rounds: NO SHOES

6@RPE8 SNATCH SOTS PRESS *could do 2-3 more reps
5x BOX JUMP

Rest as needed

KEHONHUOLTOA!

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PROG II - LIGHT-MODERATE WEEK 4/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

LIGHT DAY 10/36

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POWER SNATCH + SNATCH from KNEE + OHS
2x2x[1+1+1]@barbell, 3x1x[1+1+1]@55-60%, sn-%, rest btw sets 2min

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SNATCH PULL *full foot
3x3@90%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS
OR
PUSH PRESS + POWER JERK
1-2x1x[2+1]@barbell, 3x1[2+1]@70%, pp-%, rest btw sets 2min

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

BACK SQUAT
3x3@70%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!

EMOM x 40

1) 11-19cal row
2) 11-19cal ski
3) 11-19cal echo
4) rest

Target VK 1- VK2. Valitse riittävän haastavat kalorit, tavoite päästä läpi koko setti samoilla kaloreilla.

AMRAP 6
3 bmu / c2b / pull up
6 power clean @60/40kg
9 wallball

rest 3min

AMRAP 6
1 rope climb
3 power clean @70/50kg
9 wallball

SCALE WEIGHT IF NEEDED

EMOM24:
a) 1-3 rope climb
b) 3-5 power snatch + 3-5 OHS (42,5 / 32,5)
c) 8-15 cal machine
d) rest

Työaika <45s / min, RPE 8-9.

Front squat

6-4-4-2

E3MOM / 2-3 REP IN TANK

Push press.

8-6-4-4

E2,5MOM / 2-3 rep in tank

Staattiset liikkuvuudet:
(2 kierrosta)
30/30s box pigeon stretch
30/30s dargon stretch
30/30s KB ankle stretch

Dynaamiset liikkuvuudet: (2 kierrosta)
12 alt. 90/90 hip stretch
8/8 cossack squat (voi pitää räkistä kiinni)
- Polvi liukuu varvaslinjan yli
12 alt. leg lift
- Hae lonkankoukistajasta liike

Pistol skills:

level 1. Box assisted pistol 3 x 5/5 - säädä boksin korkeus oman tason mukaan

level 2. Eccentric pistol with box 3 x 1-3/1-3 4s jarruttava lasku

level 3. Eccentric pistol 3 x 1-3/1-3 4s jarruttava lasku

level 4. Box pistol squat 3 x 1-3/1-3

level 5. pistol squat

Huom! Jokainen etenee oman tason mukaan. Siirry seuraavalle tasolle vasta sitten kun pystyt suorittamaan edellisen hyvällä ja hallitulla tekniikalla.

AMRAP 24

50/35 (cal) BikeErg
40 / 32 / 24 Box jump overs, 24/20″
30 / 24 / 18 Sandbag squat cleans @ 45/30kg
20 / 16 / 12 Burpee pull-ups*
10 / 7 / 5 Wall walks

• Burpee pull-up height standard: Stand under the pull-up bar and reach arms overhead. In this position, you should not be able to touch the bar with your fingers.

We’ll continue the experiment of different options for today’s workout. You have 3 different versions (Rx+, Rx, Rx-) with the same time cap. For example, on box jump overs: 40 (Rx+) / 32 (Rx) / 24 (Rx-). Choose a version you think you’ll get at least 2 rounds with. Note that Bike calories are the same for all versions. As always, there are further movement options in the notes.

Overview. No one other than BKG put this chipper together! While the movements are fairly simple, it’ll be easy to move just a bit slower than you could on all of them. Your focus is to find the threshold pace you can just barely keep for the whole 24-minutes and hold on to it.

Strategy. Start the bike up fast, then cruise at about 85-90% effort to finish the calories as you want to account for the box jump overs and the SB squat cleans (leg fatigue) coming up next. As the squat cleans will be a steady grind, you can make up some time by pushing the box jump overs a bit. When you get to burpee pull-ups, aim to get to a good rhythm straight away and don’t let yourself slow down.
Wall walks right after the burpees will be taxing so they might be a little slower than you expect. Stay composed and chip away. Get on the bike straight away (your legs have been “resting”) and get going on your next round.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

4-5sets:

1-5 RMU

quality first
.
.
Scaled

4-5sets:

3-5 low rings transition

Back Rack Lunge

Build to today's heavy 8. (4/4, alternating)
--then--
3 x 8 @ 80-90% of 1.