24.11.2025 Workout

HEAVY+ WEEK 8/10

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. DEADMAN TO BARBARIAN with PLATE
2. WORLD's GREATEST STRETCH with THORACIC ROTATION - right side
3. OH RUSSIAN TWIST with PLATE
4. WORLD's GREATEST STRETCH with THORACIC ROTATION left side
5. WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

video: DEADMAN TO BARBARIAN

video: WORLD's GREATEST STRETCH with THORACIC ROTATION

video: OH RUSSIAN TWIST

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

DRILL:

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

SNATCH HIGH PULL from POWER POSITION + SNATCH from POWER POSITION
*lift from power pos. - pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.
1-2× 2+2@barbell, 2× 2+2@light weight, rest btw sets 2min

FLOATING POWER SNATCH + FLOATING SNATCH
1-2× 2+2@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@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort for final set, rest btw sets 2-3min, *AMAP = as many reps as possible

BULGARIAN SPLIT SQUAT + BENT OVER ROW
1-2× 3 reps/leg +3@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

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

video: TALL SNATCH