Week 4 - 3 x every 4 min
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5

Goal & Intensity
-Deload week to reinforce technique and movement quality.
-Build consistency before increasing load again.
-Light-to-moderate weight with smooth, controlled reps.
-The bar should feel fast and stable.
-RPE 5–6, controlled and comfortable.
-You should finish feeling fresh.

Coach’s Tip:
Focus on upper-back tension and bar path.
This week is about precision, not pushing limits.