17.10.2025 Workout

MODERATE WEEK 2/10

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. OH PLATE HOLD CURTSY SQUAT *ojennetut kädet
2. PLATE RUSSIAN TWIST with PRESS
3. FOREAM PLANK TO DOLPHIN POSE
4. SIDE KICK
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

video: OH PLATE HOLD CURTSY SQUAT

video: PLATE RUSSIAN TWIST with PRESS

video: FOREAM PLANK TO DOLPHIN POSE

video: SIDE KICK - videolta LIIKE 2
https://www.facebook.com/share/v/17PEnyXR7S/

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

SNATCH HIGH PULL from POWER POSITION + MUSCLE SNATCH from POWER POSITION + TALL SNATCH + PAUSE OHS
*tall - starting flat footed
*ohs - 3sec pause at the bottom
3×1× 2+2+2+2@barbell, rest btw sets 2min

SNATCH
1-2×3@barbell, 3@55%, 2@65%, 1@75%, 2@65%, 1@75%, sn-%, rest btw sets 2min

CLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION + TALL CLEAN + PAUSE FRONT SQUAT + PUSH JERK in SPLIT
*tall - starting flat footed
*pause fs - 3sec pause at the bottom
*push jerk in split - työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
3×1× 2+2+2+[2+2]@barbell, rest btw sets 2min

CLEAN + SPLIT JERK *split both side / split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1×3× 1+1@55%, 1×2× 1+1@65%, 1+1@75%, 1×2× 1+1@65%, 1+1@75%, jerk-%, rest btw sets 2min

BOUNCE BACK SQUAT *kyykyt pumpaten, ei täyttä ojennusta
3×3@65-75%, bs-%, rest btw sets 2-3min

SNATCH PULL + SNATCH RDL PULL
3× 3+5@75-80%, sn-%, rest btw sets 2min

video: PUSH JERK in SPLIT