2x8 for quality

8 x alkavalla 2 minuutilla
1 rinnalleveto + 2 työntö stoppi dipin ala-asennossa, maltillinen paino ja keskity hyvään työntöasentoon

Push Press 4x3

3x10 back extensions

Push Jerk / Push Split Jerk

week 5/6
Built up
5 reps 74%
5 reps 77%
5 reps 80%
4 x 3 reps
up to 85 % of 1 Rm

Build strength out of the bottom position.
Improve posture and stability under heavier loads.
RPE 7–9, Challenging and heavy, but controlled.
Stay active during the pause.
Keep your elbows high and chest up throughout every rep.
Build gradually through the percentage work.
Only increase the load if the pause and positions stay solid.
Training Goal:
Develop strength where most athletes lose position.
Transfer that strength into regular front squats and Olympic lifts.

prog 1/8
Keep light and fun
No fails - RPE 7
7 x every 3 min
4 reps

Establish a solid technical foundation for the new progression cycle.
The focus is on speed under the bar and a stable catch without reaching failure.
RPE: 7 (Moderate, no missed lifts).
Coach's Tip: Keep the barbell path vertical and concentrate on a fast "re-dip" to catch the weight. This session should feel "light and fun" while building confidence for future weeks.

2x8 Deadlift (moderate weight, touch and go)

split jerk 9x e90s
3-2-1
3-2-1
3-2-1

Heavy 20 rep Deadlift

• Only one (heavy) try, don't go all out but moderately heavy