1) Takakyykky + niskan takaa vauhtipunnerrus 4+4
2) Etukyykky + vauhtipunnerrus 4+4
3) Niskan takaa allemeno ty-otteella + valakyykky ty-otteella 4+4
4) RV polven yläpuolelta + etukyykky 4+4
5) RV polven yläpuolelta + raakatyöntö 4+4
6) Niskan takaa allemeno ty-otteella + valakyykky ty-otteella 4+4
7) RV polven yläpuolelta + etukyykky + työntö 2+2+4
8) Niskan takaa allemeno ty-otteella + valakyykky ty-otteella 4+4
9) RV polven alapuolelta + työntö 4+4
10) RV polven alapuolelta + työntö 4+4

Emom 40

1. 3 Snatch 45/60kg
2. 5+5m HS walk (with pirouettes)
3. 2 Rope
4. 5+5 pistols
5. 2-5 BMU/Rmu 5-10 C2B
6. 6 DL 70/100kg
7. 12 WB
8. Rest

6-8sets:

2 jerk 73-80%

(2s pause in catch)

Warm Up
2 rounds
2 min cardio machine
10 burpees (slowly start)
10+10 suitcase deadlifts
:20-30 hollow rocks
:20-30 active bar hanging

Strenght
Deadllifts 5-5-3-3 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Burpee + Box Jump x 4-8 reps
even : db snatches x 8-12 reps
rest 2 min
Emom 8
odd: double db floor press x 8-12 reps (controlled down)
even : kb farmes carrying x 30-40 seconds

5 sets of 5 Bench Presses
Set 1: @65%
Set 2: @70%
Set 3: @72%
Set 4: @75%
Set 5: @78%
- Rest as needed btw sets

OTM 12
1. 10-15s hanging l-sit hold
2. (double) crossovers jumps
3. rest

12 min AMRAP
10 v-up
20 db one arm shoulder to overhead 22.5/15
40 double under

2 Rounds of intervals

A1. AMRAP 7
35 Double-unders
9 Power snatches / Overhead squats (alt rounds) @ 43/30kg
12/8 (cal) SkiErg

A2. 2 x AMRAP 3:30
32/24 (cal) Air bike
24 Wall balls @ 9/6kg (20/14lbs)
AMRAP Bar-facing burpees

– Recover for 1:30 between AMRAPs (within A2) –

— 4:00 active recovery (easy machine of choice) between AMRAPs (A1/A2)

Flow. A1 – A2 (2 x AMRAP) – A1 – A2 (2 x AMRAP)

Session overview. Mixed duration high-intensity intervals. This week we’re progressing the overall duration of intervals from 6 to 7-minutes. The work intervals should be hard, repeatable efforts that challenge your aerobic/anaerobic capacity. The recovery intervals are active to work on your lactate clearance/recovery ability. Work hard – Recover right.
The intent is to work hard to tax the aerobic capacity then keep moving at an easy pace during rest periods to recover faster.
Adaptation. Improve your work capacity in a sports-specific context. Improve your ability to utilise and clear lactate with active recovery.
Session RPE/Feel. 8-9/10, you should feel that you could keep going a little longer at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel pretty hard right from the first interval.
Pace. Hard pace that you can sustain = you should be able to keep a steady push until the end of the interval.

Movement options.

Barbell → 35/25kg
SkiErg → Row or BikeErg for same calories
Wall balls → Lighter ball

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