HEAVY WEEK 3/9

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WARM UP sama saliohjelman kanssa

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MUSCLE CLEAN + HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
3-4[3+3+3+3]@up to 45-50% jerk-%, rest between sets 2min

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BACK SQUAT
6x8@RPE7 (could do 3 more reps), rest between sets 3-4min, *8@rpe7 -- target load of max ~71%

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SNATCH PULL *full foot
3-4x2@105% sn-%, rest between sets 2min

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SEATED PRESS
4x8@RPE7, (could do 3 more reps), rest between sets 2min, *8@rpe7 -- target load of max ~71%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 NARROW GRIP CHIN UPS *vastaote
12 DIP / BENCH DIP
8-12 1-LEG HIP TRHUST with BB

Rest as needed

video: 1-LEG HIP TRHUST with BB