27.6.2025 Workout

HEAVY-MAXIMAL WEEK 11/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× + 10×/side + 10× + 3-5×/side
BANDED ANGEL +
DEADBUG with STRAIGHT ARM HOLDS puske kuormaa kohti kattoa ja vapaa käsi voi olla jalkojen liikkeessä mukana + SHOULDER DB FRONT RAISE with slow ECCENTRIC +
SIDE HIGH PLANK ROTATION & HIP RAISE *or elbow plank

3×/side + 3×/side + 20× + 10×/side + 3×/side +3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP +
HALF ROLL TO COMBAT STANCE +
STANDING PANCAKE +
ELEPHANT WALKS +
SHOULDER EXTENSION to CROSS CRUNCH +
COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

video: BANDED ANGEL

video: DEADBUG with STRAIGHT ARM HOLDS
https://www.tiktok.com/@anthonyvidetto_dpt/video/7251703081447099694

video: SHOULDER DB FRONT RAISE with slow ECCENTRIC

video: SIDE HIGH PLANK ROTATION

video: SIDE HIGH PLANK HIP RAISE

kuvat liikkeistä

video: HALF ROLL TO COMBAT STANCE 1:03

video: STANDING PANCAKE 0:23

video: ELEPHANT WALKS

SHOULDER PRESS *each rep starts from the shoulders - no Touch & Go
1@up to the maximal weight of the day! rest btw sets 3-5min

*3RM-% of the last week - example up to 5@barbell, 4@50%, 3@70%, 2@80%, 1@90%....+....

SNATCH PUSH PRESS + OHS + SNATCH BALANCE + SNATCH PANDA PULL + SNATCH
2×2× 1+1+1+2+1@barbell, rest btw sets 2min

SNATCH + OHS
2× 1+5@barbell, 1+5@up to 75-77%, sn-%, rest btw sets 2min

MUSCLE CLEAN + FRONT SQUAT + CLEAN PANDA PULL + CLEAN + POWER JERK
2×2× 1+1+2+1+1@barbell, rest btw sets 2min

CLEAN + FRONT SQUAT + POWER JERK
2× 1+4+1@barbell, 1+4+1@up to 73-75%, jerk-%, rest btw sets 2min

video: (chinese) snatch panda pull

ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 1-2 reps in reserve!

esim. tee ensin kaikki db bench press -liikkeet toistoineen ja palautuksineen, jatka sen jälkeen seuraavaan liikkeeseen. Jos teet yläkropan liikkeet erijärjestyksessä, tee niin, että lankku jää viimeiseksi.
*max reps / time - tehdään samalla kuormalla kuin edellinen sarja

SETS 1, 2, 3: rest 60sec

6× + 4× + max reps DB BENCH PRESS

6× + 4× + max reps LAT PULLDOWN *wide grip

3+3× + 2+2× + max reps STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

6× + 4× + max reps DB BICEPS CURL

6× + 4× + max reps DIPS *tricpes / BENCH DIPS

2× 30s + max time ELBOW PLANK with WEIGHT *kuorma alaselän päällä

video: DB BENCH PRESS 1:24