22.5.2026 Workout

MODERATE-HEAVY WEEK 3/8

WARM UP 10-15min

Do your own 5 min warm-up

~10min 2 rounds : no shoes

10× PLATE BARBARIC SHIELD PULLOVER forward press to standing pullover

10× PLATE SUMO GOBLET SQUAT to SUMO DEADLIFT with both SIDE SQUAT *tee sumo goblet squat ja heti perään sumo dl jonka jälkeen molemmille puolille sivukyykky

10× Plate BENT OVER SNOW ANGEL with light weight

15× STANDING HEAVY PLATE SCAPULA PUSH UPS /or/ SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

10+5×/side SQUAT TO FORWARD FOLD + DEEP SQUAT ROTATIONAL REACH

video: Barbaric Shield Pullover - 2 klippi - seisaaltaan punnerrus eteen ja perään pullover
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Bent Over Snow Angel

video: Squat to Forward Fold - video 9 + Deep Squat Rotational Reach video 10
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=9
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=10

SNATCH PANDA PULL from HIP + POWER SNATCH from HIP
2-3× 3+1@barbell, rest 2min *hip = tangon kontakti korkeus

BLOCK SNATCH PANDA PULL from Above Knee + POWER SNATCH from Above Knee + SNATCH from Above Knee
2× 1+1+1@barbell, 3× 1+1+1@70-75% /or/ 2× 1+1+1@65-70%, sn-%, rest 2min

CLEAN PANDA PULL from HIP + POWER CLEAN from HIP + PUSH PRESS
2-3× 3+1+1@barbell, rest 2min *hip = tangon kontakti korkeus

BLOCK CLEAN PANDA PULL from Above Knee + POWER CLEAN from Above Knee + POWER JERK
2× 1+1+1@barbell, 3× 1+1+1@70-75% /or/ 2× 1+1+1@65-70%, jerk-%, rest 2min

ZOMBIE SQUAT with HOLD *hold sticky point 3-5sec each reps - syvyys jossa ala- taikka yläselän pito häviää
2-3× 3-5 reps@barbell - light weight, rest 2 min

TEMPO FRONT SQUAT *slow down for 5sec, explosively up - each reps
2-3×3@65-70%, rest 2min

*HOX! Valitse a) dl tai b) jerk support harjoite TAIKKA vaihda a/b harjoitteita vuoroviikoin!

a)
CLEAN DEADLIFT + CLEAN PULL from MID-THIGH *use straps
3× 1+2@70-75%, cl dl-%, rest 2-3min
*lähtöasento, ote, katse, terävyys jne. ovat samat mitä rinnallevedossa
*voit laskea kahdella tapaa teoreettisen 1rm cl dl:iin, mikäli tulosta ei ole. a) cl 1rm × 1,3-1,4 tai b) bs 1rm × 1

b)
JERK SUPPORT 5-10sec
3×3@95-100%, jerk-%, rest 2-3min

video: block snatch panda pull