DELOAD-MODERATE WEEK 4/9

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WARM UP n. 10min

2 rounds: no shoes
12 BAND SUPERMAN LAT PULLDOWN
10 CRUNCHES + 10 CROSS CRUNCHES
6 SQUAT JUMP
20sec WALL HANDSTAND HOLD

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SNATCH
2x3@barbell, 3x3@up to 60% sn-%, rest between sets 2min

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CLEAN + JERK
2x2[1+1]@barbell, 3[1+1]@up to 60, 2x2[1+1]@60% jerk-%, rest between sets 2min

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DEFICIT CLEAN PULL *full foot + TRAP PULL
3[4+2]@80% jerk-%, rest between sets 2min

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SEATED PRESS
2x6@use 90% of last weeks weight, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

6-8 TRICEPS PUSH UPS
12-15 BSS each leg *Bulgarian Split Squat
10-12 WIDE GRIP cable LAT PULLDOWN

Rest as needed