MODERATE-HEAVY WEEK 2/9

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WARM UP sama saliohjelman kanssa

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CONSENTRIC POWER JERK + SPLIT JERK
*set a bar on jerk pins/rack/blocks that places it at the height it would be in the bottom of your normal jerk dip
2-3[2+2]@up to 40-45% jerk-%, rest between sets 2min

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PUSH PRESS
5x5@75%, pp-%, rest between sets 2min

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FRONT SQUAT *one top set of
6@RPE9 (could do 1 more reps), then
3x6@-10%, rest between sets 3min *6@rpe9 -- target load of max ~81%

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

3 rounds:

10-12 BENT OVER ROW *jerk grip
8-10 DB PRESS
6 SQUAT JUMP

Rest as needed