8.8.2025 Workout

HEAVY+ WEEK 4/12

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× SPLIT SQUAT JUMP COMBO

5+5×/side DEVIL'S HALO *KB/DB/PLATE

10× DEATH FROGS *weight or without

5+5+5×/side HIP OILING - 3 MOVEMENTS *1. istu lattialla lonkat 90/90 - paina kädellä etumaisen jalan polvi lattiaan ja kierrä toista lonkkaa auki. 2. istu lattialla jalat koukussa jalkapohjat lattiassa kädet tukee selän takana - kierrä yhtä jalkaa kerrallaan sisäkiertoon, vältä vihlovaa tunnetta. 3. Istu "aitajuoksiasentoon" kierrä koukku jalkaa auki, tehosta venytystä painamalla kädellä polvesta, palauta lattiaan ja toista

5× COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

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

video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: SPLIT SQUAT JUMP COMBO 0:27

video: DEVIL'S HALO

video: DEATH FROGS

video: HIP OILING - 3 MOVEMENTS

snatch, Clean & jerk training : you can make your own barbell technique

SLOW SNATCH PULL + SLOW PULL POWER SNATCH + SLOW PULL SNATCH *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+1@barbell, 1+1+1@up to 70-75%, sn-%, rest btw sets 2min

SNATCH
3-4×2@75-80%, rest btw sets 2min

SLOW CLEAN PULL + SLOW PULL POWER CLEAN + SLOW PULL CLEAN + SPLIT JERK *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+1+1@barbell, 1+1+1+1@up to 70-75%, jerk-%, rest btw sets 2min

CLEAN + SPLIT JERK *split jerk to the other side on the next set
3-4× 1+1@75-80%, rest btw sets 2min

SHOULDER PRESS + SHOULDER PRESS BTN + PUSH PRESS + PUSH PRESS BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

PUSH PRESS
*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, pp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

POWER JERK + POWER JERK BTN + SPLIT JERK + SPLIT JERK BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

SPLIT JERK *split jerk alternately within the set and start the next set with the other leg
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, pp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

DB SQUAT JUMPS
2-3×5, rest btw sets 2min

ZOMBIE SQUAT + DB WALKING LUNGE *heti zombien perään askelkyykky kävely
2× 1-2+10 step@77-82%, fs-% + lunge RPE10, 0-1 reps left, rest btw sets 2-3min

video: SLOW SNATCH PULL