29.1.2026 Weightlifting MODERATE DELOAD WEEK 4/14 Workout
WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk
CLEAN PULL to HIP + CLEAN from MID-THIGH + PUSH PRESS + SPLIT JERK with PAUSE in CATCH split jerk both side 1+1, pause 2-3 sec
2+2+2+2@barbell, 3-4× 3+2+4+2@70-75%, jerk-%, rest btw sets 1,5-2min
FRONT SQUAT *2@up to 75%
4×4@80%, fs-%, rest btw sets 2-3min
video: CLEAN PULL to HIP
video: CLEAN from MID-THIGH 0:29
video: PUSH PRESS
video: SPLIT JERK with PAUSE in CATCH
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