MODERATE-HEAVY WEEK 6/9

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WARM UP sama saliohjelman kanssa

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BACK SQUAT *one top set of
5@RPE9 (could do 1 more reps), then
4x5@-10%, rest between sets 3min *5@rpe9 -- target load of max ~84%

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CLEAN PULL *full foot
2-3x1@115% jerk-%, rest between sets 2min

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SEATED PRESS
3x6@RPE8, (could do 2 more reps), rest between sets 2min
*6@rpe8 -- target load of max ~79%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-12 SEATED LOW ROW *cable
8 HIP TRHUST with BB
6-8 DIP/BENCH DIP

Rest as needed