211022 Perjantai Strength
DELOAD WEEK
A) Split jerk technique drills
B) Split jerk
3x3 50-60% 1RM
3x2 60-70%
3x1 70-80%
C) Core 3 rounds
10+10s v-up + hollow hold
10+10s side plank lift + hold (right)
10+10s side plank lift + hold (left)
10+10s back extension + hold
Rest as needed
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