2.12.2026 Workout

MODERATE WEEK 9/10

Do your own 10 min warm-up tai...
1-2 rounds:

5× I- Y-T-W-A Prone SHOULDER RAISES *light weight or without

10× + 10s hold /side SLOW BICYCLE ABS + BICYCLE HOLD with LOWER LEG RAISES tee ensin polkupyörävatsat hitaalla tempolla x-määrä ja tämän jälkeen molemmille puolin polkupyörävatsapidon (kyynärpää kiinni reidessä) aikana suoran jalannostot

5× PUSH UP to DOWNWARD DOG with SHOULDER TAP

5×/side + 10× OH SPLIT SQUAT + FRONT SQUAT *barbell

video: I- Y-T-W-A Prone Shoulder Raises

videot:
SLOW BICYCLE ABS

BICYCLE HOLD with LOWER LEG RAISES
https://www.tiktok.com/@leapbyfc/video/7543762627185380639?is_from_webapp=1&sender_device=pc

video: Push Up to Downward Dog with Shoulder Tap *videolla hemmo tekee shoulder tapin samalle olkapäälle - tehdään me kosketus toiselle olkapäälle :)

video: Oh Split Squat

BRADFORD PRESS
*tanko liikkuu harteilta edestä heti päänyläpuolta niskantaakse ja takaisin
2×10@barbell, rest 1min

*HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS
*press: 1-2s shoulder deadstop
5@75%, 3@85%, 1+ reps@95% sp-%, use 90% of 1RM, rest 3min

CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN + MUSCLE CLEAN + FRONT SQUAT + PUSH PRESS + CLEAN GRIP OHS + POWER JERK
*clean turnover and mobility drills
*ohs + power jerk: 2-5sec hold in the OH position
2×2× 5+1+1+1+1+1+1+1@barbell, rest 1min

CLEAN + POWER CLEAN + SPLIT JERK
*jerk: työnnä sarjan sisällä eri puolille 2=1+1
2× 1+1+2@barbell, 3× 1+1+2@70-75% jerk-%, rest 2min

FRONT SQUAT
2@up to 80% fs-%, 2×2@85%, rest 3-4min

CLEAN PULL
*use straps
2×3@barbell, 3×2@70-75% cl dl-%, rest 2min

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds, 1-2 reps in reserve, // -> Do it on alternating weeks.
Valitse 4 liikkeestä 3 - vaihda joka viikko.

10-15× + 10-15× BANDED TRICEPS EXTENSION + STANDING DB's TWIST CURL

10-15× STANDING DEFICIT CALF RAISES + SEATED DEFICIT CALF RAISE *molemmissa jalkaterät suoraan eteenpäin - seisten DB/KB/Barbell BTN - istuen DB/KB/plate polvien/reisien päällä

8-12× SEAL ROW // LANDMINE ROW *landmine: glose grip

10-15×/side Plate RUSSIAN TWIST // Barbell SIDE BEND

video: Banded Triceps Extension