24.5.2023 2x per WEEK TRAINING Workout
MODERATE HEAVY WEEK 8/15
WARM UP SAMA
CLEAN + CLEAN BELOW KNEE + SPLIT JERK
4[1+1+2]@74-78% jerk-% pal 2min
FRONT SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@74% pal 3-4min
BLOCK / RACK PINS DEADLIFT below knee
3x2-3@115% dl-% pal 3min
DEAD SHOULDER PRESS (~90° - ~80°)
9x1@70% *rest for 60 sec between reps
ACCESSORY EXERCISES SAMA
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