27.10.2025 Workout

HEAVY WEEK 4/10

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

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

MUSCLE SNATCH
1@find your 1RM of the day! rest btw sets 2-3min

POWER SNATCH
2×2@barbell, 1@work up to heavy 1RM of the day, rest btw sets 2min

PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@40%, 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%, AMAP@85% max effort for final set, rest btw sets 2-3min

BULGARIAN SPLIT SQUAT + BENT OVER ROW
2-3× 5 reps/leg + 5@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

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