30.1.2026 Workout

MODERATE WEEK 5/18

WARM UP 10-15min

Do your own 5 min warm-up

5min TABATA 2 rounds, work on 30s : no shoes
1: PLATE DEATH PLAQUE WHEEL SQUAT narrow stance goblet squat to good morning
2: HIP MOBILITY: QUADRUPED HIP FLOW - Left Leg hip add. + ext. + abd. + flex.
3: PLATE BARBARIC SHIELD PULLOVER forward press to standing pullover
4: HIP MOBILITY: QUADRUPED HIP FLOW - Left Leg hip add. + ext. + abd. + flex.
5: SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

video: Death Plaque Wheel Squat narrow stance - 1 klippi - goblet kyykky ja perään hyvää huomen
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Quadruped Hip Flow - 5 klippi - hip add. + ext. + abd. + flex.
https://www.instagram.com/p/DS3DagCk8B7/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

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==

MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH PULL flat footed + SNATCH from MID-THIGH + SNATCH from BELOW KNEE *use straps
2×2× 2+2+2@barbell, 2-3× 2+2+2@68%, sn-% rest 1,5-2min

MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN PULL flat footed + CLEAN from MID-THIGH + CLEAN from BELOW KNEE + SPLIT JERK *split jerk 1+1 both side
2×2× 2+2+2+2@barbell, 2-3× 2+2+2+2@65%, jerk-% rest 1,5-2min

PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@50%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
4×8@65%, 8+ reps@65% 2-3 reps left for final set, *goal in theory ~13-14 reps, sn-% / ohs-%, rest 2-3min

ZOMBIE SQUAT
3-4×3@65-70%, fs-%, rest 2-3min

video: pressing snatch balance