21.6.2023 2x per WEEK TRAINING Workout
SUPERHEAVY WEEK 12/15
WARM UP SAMA
CLEAN + SPLIT JERK
2[1+1]@92-97% jerk-% pal 2min
FRONT SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@80% pal 3-4min
BLOCK / RACK PINS DEADLIFT below knee
3x1@125% dl-% pal 3min
DEAD SHOULDER PRESS (~90° - ~80°)
4x1@85% *rest for 120 sec between reps
ACCESSORY EXERCISES SAMA
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