DELOAD-MODERATE WEEK 8/9

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WARM UP n. 10min

2 rounds: no shoes

12 BACK EXTENSION / REVERSE HYPER
12 DEAD BUG with PLATE + 6+6 1-LEG GLUTE BRIDGE
12 PLATE BACK SQUAT *7-10 cm platform under the heels
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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SNATCH PULL *full foot + SNATCH
2x2[1+1]@barbell, 3[1+1]@up to 70% sn-%, rest between sets 2min

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CLEAN PULL *full foot + CLEAN + JERK
2×2[1+2+2]@barbell, 3[1+1+1]@up to 70% jerk-% , rest between sets 2min

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FRONT SQUAT + BACK SQUAT
3[2+3]@70% fs-%, rest between sets 3min

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DEFICIT SNATCH PULL *full foot + TRAP PULL
2[2+1]@100% sn-%, rest between sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 DB MILITARY BENCH PRESS
8+8 1-ARM OH WALKING LUNGE with LEG FLEXION *DB/KB

Rest as needed