20.10.2025 Workout

MODERATE HEAVY WEEK 3/10

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. PLATE GTOH
2. BIRD DOG to DOWNDOG with TOE TAPS
3. SCISSOR KICKS
4. MOUNTAIN CLIMBER TO COSSACK SQUAT
5. WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

video: PLATE GTOH

BIRD DOG to DOWNDOG with TOE TAPS tee bird dog liike yhdelle puolen ja heti tämän jälkeen downw.dog kädellä ristikkäisen jalan varvas kosketuksella, toista toiselle puolen - liikkeet yhdistetty, videot erillään

video: BIRD DOG

video: DOWNDOG with TOE TAPS

video: SCISSOR KICKS

video: MOUNTAIN CLIMBER TO COSSACK SQUAT

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

DRILL:

TALL SNATCH HIGH PULL + TALL MUSCLE SNATCH + OHS *tall=seiso suorana, lähtöasento tasajalalta
1-2× 1+1+1@barbell, rest btw sets 2min

SNATCH HIGH PULL from POWER POSITION + MUSCLE SNATCH from POWER POSITION + OHS
1-2× 1+1+1@barbell, rest btw sets 2min

SNATCH HIGH PULL + MUSCLE SNATCH + OHS
1-2× 1+1+1@barbell, 1+1+1@up to - add 3-5% of last week weight, rest btw sets 2min

PAUSE POWER SNATCH + POWER SNATCH
*1-3sec pause at the knee
*both lift 1-2 sec pause in the power receiving position
2×2× 1+1@barbell, 1+1@up to 75-80%, sn-%, rest btw sets 2min

PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, rest btw sets 2-3min

BULGARIAN SPLIT SQUAT + BENT OVER ROW
3-4× 5 reps/leg + 5@moderate heavy weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

videolla: kaikki kolme ensimmäistä kohtaa: TALL MUSCLE SNATCH + ...