DELOAD-MODERATE WEEK 8/9

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WARM UP n. 10min

2 rounds: no shoes

12+12 step 1-ARM OH WALKING LUNGE with DB/KB
12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK
6+6 REVERSE CRUNCHES & CRUNCHES + 12 CROSS CRUNCHES
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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SNATCH
2x3@barbell, 5x1@up to 75-80% sn-%, rest between sets 2min

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CLEAN + JERK
2x2[1+1]@barbell, 4-5[1+1]@up to 75-80% jerk-%, rest between sets 2min

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DEFICIT CLEAN PULL *full foot + TRAP PULL
2[1+1]@100% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 CHIN UPS *vastaote / 12-16 cable LAT PULLDOWN
10 KNEELING SQUAT
10-12 SEATED LOW ROW *cable, glose grip

Rest as needed