DELOAD-MODERATE WEEK 4/9

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WARM UP sama saliohjelman kanssa

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CONSENTRIC POWER JERK + SPLIT JERK
*set a bar on jerk pins/rack/blocks that places it at the height it would be in the bottom of your normal jerk dip
4-5[2+2]@up to 45-50% jerk-%, rest between sets 2min

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PUSH PRESS
3x5@75%, pp-%, rest between sets 2min

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FRONT SQUAT
3x6@RPE7 (could do 3 more reps), rest between sets 3min
*6@rpe7 -- target load of max ~76%

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-12 SEATED LOW ROW *cable
12 HANGING LEG/KNEE RAISES
8 SQUAT JUMP

Rest as needed

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SEATED LOW ROW *cable
video: