DELOAD-MODERATE WEEK 4/9

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WARM UP sama saliohjelman kanssa

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CONSENTRIC POWER JERK + SPLIT JERK
*set a bar on jerk pins/rack/blocks that places it at the height it would be in the bottom of your normal jerk dip
4-5[2+2]@up to 45-50% jerk-%, rest between sets 2min

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PUSH PRESS
3x5@75%, pp-%, rest between sets 2min

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FRONT SQUAT
3x6@RPE7 (could do 3 more reps), rest between sets 3min
*6@rpe7 -- target load of max ~76%

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-12 SEATED LOW ROW *cable
12 HANGING LEG/KNEE RAISES
8 SQUAT JUMP

Rest as needed

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SEATED LOW ROW *cable
video:

4 x 7 Plate Step-ups Belly to Wall, AHAP. Go Every 2:00

4 x 7 Plate Step-ups, AHAP. Go Every 2:00

4 x ( 6 + 6 ) Scull Crushers. Go Every 2:30

3 x 8 Strict HSPU, use plates & abmat or deficit

10 rounds:
2min Skillmill Run
:30 Rest
2min Row
1:30 Rest
Score: Total meters

B1)
3 rounds of CINDY (5 pull ups, 10 push ups, 15 air squats)
5 min row max calories
3 rounds of cindy

3 Rounds :

10 Banded Goodmorning
4 GluteBridge Walkout
10 Sumo Deadlift w / KB
1:00 Row

Every 6 min x 6 sets (2 sets each):

A. 65/50 cal row or 800 m run
B. 1000/800 m bike + 30 dual DB push presses
C. 40 air squats, 30 sit ups, 20 push ups, 10 pull ups

A,
Back Squat cycle 4 Week 2
1x3@70%of training max
1x3@80%
1x3+AMRAP@90%

B,
Deficit Deadlift 5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Off of a 10cm or so box.

C,
3 rounds for quality of:
Sled Drag, pick load, 30m
Rest 1 min

D,
10 rounds for time of:
1 Cluster @84/57kg
2 Ring Muscle-ups
3 Box Jumps @100/75cm
4 Front Rack Barbell Lunges @84/57kg

Goal: Sub 15 min

E,
3 rounds for quality of:
Handstand Hold, 20 secs
15 GHD Plate Muscle Snatches, pick load
10 Banded Behind-the-Neck Press

32-minute EMOM
1) BikeErg
2) Row
3) SkiErg
4) Rest

2-4rounds:
10 snowangel
10-30s hollow hold