MODERATE WEEK 5/9

---

WARM UP sama saliohjelman kanssa

---

PUSH PRESS
4x2@80%, pp-%, rest between sets 2min

---

FRONT SQUAT *one top set of
4@RPE8 (could do 2 more reps), then
3x4@-10%, rest between sets 3min *4@rpe8 -- target load of max ~84%

---

SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 PULL UPS *myötäote / 12-16 cable LAT PULL DOWN
12 DIP / BENCH DIP
8 SQUAT JUMP

Rest as needed

Deadlift

Back squat

Clean & Jerk

Pr Day

A.1) Snatch
1rm

B.1) Clean & Jerk
1rm

C.1) Back squat
1rm

D.1) Deadlift
1rm

3-4 rounds:
10 Alt. V-ups (2=1)
10 KB Russian Twists (2=1)
10 Hollow Hold to Tuck Up
15sec Hanging L-sit hold
- Rest 2-3min btw rounds

3-4 Rounds For Quality:
15/15m Banded Side Steps
6/6 Single Leg Dual KB RDL
6/6 Single Leg Tempo Box Step Downs
6/6 Single Leg Glute Bridge (3-5sec hold on top)
- Box step downs: Slow and controlled down to the bottom (pistol squat). Focus that your knee is tracking your toes.
- Rest as needed btw sets
- Athlete choice on loads

3rounds:

10 burpee box jump over
20 Db snatch@22,5/15kg

5 rounds for time:
15 WB 9/6kg
10 T2B

3x4
front squat (3s pause bottom of squat)
*3 high box jump after each set of squat