4.7.2025 Workout

MODERATE-HEAVY WEEK 12/13

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

MUSCLE SNATCH + OHS + DROP SNATCH
2×2× 1+1+1@barbell, rest btw sets 1min

SNATCH
2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% -> up to the starting weight, rest btw sets 2-3min

MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK + SPLIT JERK *split both side 1+1
2×2× 1+1+1+2+2@barbell, rest btw sets 1min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% - 95%, -> up to the starting weight, jerk-%, rest btw sets 2-3min

CLEAN PULL
2@100%, 2×2@105%, jerk-%, rest btw sets 2min

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