14.11.2025 Workout

MODERATE WEEK 6/10

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. FFE SPLIT SQUAT - right side
2. PLATE OH SIT UP
3. FFE SPLIT SQUAT - left side
4. ALT COSSACK SQUAT / SIDE SQUAT *takaketju - varpaat kattoon *lähentäjät - jalkaterä lattiassa
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

video: FFE SPLIT SQUAT

video: PLATE OH SIT UP

video: ALT COSSACK SQUAT

video: ALT SIDE SQUAT

snatch, Clean & jerk training : you can make your own barbell technique

MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
2-3×1× 2+2+2+2@barbell, rest btw sets 2min

TALL SNATCH *tall=seiso suorana, lähtöasento tasajalalta
2-3×2@light weight, rest btw sets 2min

SNATCH
1-2×3@barbell, 1@up to 72%, 1@77%, 1@77%, sn-%, rest btw sets 2min

MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
2-3×1× 2+2+2+[2+2]@barbell, rest btw sets 2min

TALL CLEAN + PUSH JERK in SPLIT *tall=seiso suorana, lähtöasento tasajalalta
2-3× 2+[2+2]@light weight, rest btw sets 2min

CLEAN + SPLIT JERK *split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1+1@up to 70%, 1+1@75%, 1+1@75%, jerk-%, rest btw sets 2min

BACK SQUAT
5@barbell, 1@up to 75%, 3×1@80-85%, bs-%, rest btw sets 2-3min

DEFICIT SNATCH PULL
3×3@80-85%, sn-%, rest btw sets 2min

Set the snatch starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. Here we want to focus on vertical power and balance.

video: TALL SNATCH