MODERATE-HEAVY WEEK 2/9

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WARM UP sama saliohjelman kanssa

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MUSCLE CLEAN + HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
4-5[3+3+3+3]@up to 43-48% jerk-%, rest between sets 2min

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BLOCK HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
*barbell from power position
2-3x2[1+2+1]@63-68% jerk-%, rest between sets 2min

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BACK SQUAT
5x8@RPE7 (could do 3 more reps), rest between sets 3-4min
*8@rpe7 -- target load of max ~71%

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CLEAN PULL *full foot
2-3x2@105% jerk-%, rest between sets 2min

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SEATED PRESS
3x8@RPE7, (could do 3 more reps), rest between sets 2min
*8@rpe7 -- target load of max ~71%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 TRICEPS PUSH UPS
12-15 1-LEG RDL with BB
10-12 WIDE GRIP BANDED LAT PULLDOWN

Rest as needed