4 rounds for time of:
30 Wall Balls, 9/6 kg,
20 Burpee-to-Targets
10 Strict Pull-ups / sc : 6 reps or 10 heavy ring row

Timecap: 20 mins

LIGHT DAY 26/30

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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
3x3@barbell, 4x1x@50%, rest btw sets 2min

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CLEAN + JERK
3x2x[1+1]@barbell, 4x1x[1+1]@50%, jerk-%, rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

30sec HOLLOW HOLD
10x / side HALF-KNEELING CROSS CHOP

Rest as needed

KEHONHUOLTOA!

Video: HALF-KNEELING CROSS CHOP

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PROG II - SUBMAXIMAL WEEK 11/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

SUBMAXIMAL DAY 32/36

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CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 1+1@85%, 1@88%, 2x1x[1+1]@90%, 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, 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!

Warm Up
3-5 min of air bike or rowing
then 2 rounds
10 weighted pass through (keppi ja keskellä 1.25-2.5kg levypaino)
10 cossack squats
10 hip switches
15 ghd hip extensions
then 2 rounds with barbell
5 tall power cleans + 5 front squats + 5 push press

Strenght
Build to heavy triple on Hang power cleans
3x6reps@35-60% and 3-5 sets of : 3reps @65-85% 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 double or single on pause front squat
3x4-6reps@35-60% and 4-5 sets of : 1-2reps @65-90% of 1rm. On last set 0-1 RIR.
rest as needed bwn sets

Accessory Work
3 sets of
8-10 double db power clean + push press from ground + 6-8 hardened ring rows
rest 2-3 min bwn sets

Metcon Prep
2x40/20/10s of rowing, add speed
rest 1 min bwn set

Metcon

1000m row @2km pr pace
800m row
600m row
400m row
200m row
rest time is half of time the rowing took, start at 2km pr pace and try to add speed on each round.

Cool down
1000m row

400 run
12DL - 9HPC - 6 stoh
400
50 ab - 50 du
400
21 thruster - 21 pullup
400
21 gtoh
400
24 kb - 12 pullup
400
30 power snatch

2 rounds for time

5 RFT:

20 Wallball Shots 20/14p
10 Frontrack Walking Lunges
5 Stoh

Barbell 60/42,5kg
Masters 45+ 50/35kg

Timecap 15:00

6 kierrosta:

2 min Yleisliike+tasajalkahyppy
2 min Soutu
2 min pallo/säkki/yms sylissä/olalla kävely
2 min Pöyrä/Echo/assault

2x3@barbell, 2@up to 70%, 2@75%, 1@80%, 1@85%, 1@88%, 2x1@90%, sn-%, rest btw sets 2min

4:00 on / 1:30 off x4 w/ partner, YGIG, divide reps anyhow:
8-12 weighted box step over
16-24 db snatch
24-36 sit up (if sit up not possible -> russian twist, air squat
AMRAP row / other machine
- lopeta joka toinen kierros soutuun, joka toinen johonkin muuhun koneeseen
- tavoite: 60-90s työaikaa jäljellä koneelle

A) 5 tempo clean high pull (3sec pull)
B) 10 high hang power clean
C) 3 dip+drive & 3 split jerk

Bench press / or shoulder press

8-6-6-4

E3MOM /2-3rep in tank