29.10.2025 Workout
HEAVY WEEK 4/10
WARM UP n. 15-20min
5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT
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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. PLATE KANG SQUAT
2. PLATE BRIDGE PRESS & PULLOVERS
3. BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
4. PRONE SNOW ANGELS
5. BEAR CRAWL HOLD with SHOULDER TAP
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video: PLATE KANG SQUAT
PLATE BRIDGE PRESS & PULLOVERS selinmakuulla lantion nosto pidolla, levypainon punnerrus rinnalta ja pullover yhdistelmä
video: BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
https://www.facebook.com/share/r/1MUhYXukB2/
video: PRONE SNOW ANGELS
BEAR CRAWL HOLD with SHOULDER TAP nelinkontin polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä
snatch, Clean & jerk training : you can make your own barbell technique
DRILL:
TALL CLEAN HIGH PULL + TALL MUSCLE CLEAN +
CLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION *tall=seiso suorana, lähtöasento tasajalalta
1-2×2× 1+1+1+1@barbell, rest btw sets 2min
CLEAN HIGH PULL + MUSCLE CLEAN
1-2×2× 1+1@barbell, rest btw sets 2min
MUSCLE CLEAN
1@find your 1RM of the day! rest btw sets 2-3min
POWER CLEAN + POWER JERK
2×2× 1+1@barbell, 1+1@work up to heavy 1RM of the day, rest btw sets 2min
ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@40%, sp-%, rest btw sets 2min
SHOULDER PRESS
*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
BENCH PRESS + PUSH JERK IN SNATCH
2-3× 5+5@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min
*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK
video: CLEAN PULL from POWER POSITION *videolla normaali veto - ei korkeana
video: MUSCLE CLEAN
video: PAUSE POWER CLEAN *at the knee 0:16
video: PAUSE In The POWER RECEIVING POSITION
video: ECCENTRIC SHOULDER PRESS
ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!
Increase weight of each week, if you can!
2-3 rounds
15×/step side KB/DB WALKING LUNGE
10× + 10× REAR DELT ROW & FLY + SEATED CABLE ROW
10× + 30sec/side BACK EXTENSION + SIDE PLANK with weight
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video: REAR DELT ROW & FLY 3:44
video: SEATED CABLE ROW 0:15
KEHONHUOLTOA!
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