DELOAD-MODERATE WEEK 4/9

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WARM UP n. 10min

2 rounds: no shoes
12 BACK EXTENSION / REVERSE HYPER
12 CRUNCHES with PLATE PULLOVER
6 GOBLET SQUAT *7-10 cm platform under the heels
20sec WALL HANDSTAND HOLD

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MUSCLE SNATCH
3x3@up to 50% sn-%, rest between sets 2min

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BLOCK SNATCH HIGH PULL *full foot + NINJA POWER SNATCH + NINJA SNATCH
*barbell from power position
3[2+2+2]@up to 50-55% sn-%, rest between sets 2min

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BLOCK CLEAN HIGH PULL *full foot + NINJA POWER CLEAN + NINJA CLEAN + JERK
*barbell from power position
3[2+2+2+2]@up to 50-55 jerk-%, rest between sets 2min

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SQUAT JUMP 4x3, rest between sets 2min

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FRONT SQUAT + BACK SQUAT
3[2+3]@70% fs-%, rest between sets 3min

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BLOCK SNATCH HIGH PULL *full foot
*barbell from power position - pull T&G
3x4@80% sn-%, rest between sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 SEATED LOW ROW *cable
8+8 DB/BW SIDE SQUAT / COSSACK SQUAT

Rest as needed

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SEATED LOW ROW *cable
video: