DELOAD-MODERATE WEEK 4/9

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WARM UP sama saliohjelman kanssa

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MUSCLE CLEAN + HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
3-4[2+2+2+2]@up to 50-55% jerk-%, rest between sets 2min

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BLOCK HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
*barbell from power position
2-3[1+2+1]@up to 63-68% jerk-%, rest between sets 2min

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BACK SQUAT
2-3x8@RPE6-7 (could do 4-3 more reps), rest between sets 3-4min
*8@rpe6-7 -- target load of max ~68-71%

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CLEAN PULL *full foot
2-3x1@105% 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 rounds:

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

Rest as needed