8.10.2025 Workout
LIGHT-MODERATE WEEK 1/10
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 + FRONT SQUAT *tall=seiso suorana, lähtöasento tasajalalta
1-2× 3+3+3@barbell, rest btw sets 2min
CLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION + FRONT SQUAT
1-2× 3+3+3@barbell, rest btw sets 2min
CLEAN HIGH PULL + MUSCLE CLEAN + FRONT SQUAT
1-2× 3+3@barbell, 2-3× 1+1+1@light weight, rest btw sets 2min
PAUSE POWER CLEAN + POWER CLEAN + POWER JERK
*1-3sec pause at the knee
*all lift 1-2 sec pause in the power receiving position
2×2× 1+1+2@barbell, 3× 1+1+1@50-60%, jerk-%, rest btw sets 2min
ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@30%, sp-%, rest btw sets 2min
SHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min
BENCH PRESS + PUSH JERK IN SNATCH
5× 5+5@light weight *RPE6-7, 3-4 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
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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