DELOAD WEEK

A) Power clean + hang power clean + push jerk
4x1+1+2 @55-65% 1RM

Hang power clean + push jerk
4x1+1 @65-70% 1RM

B) Core 3 rounds
5+5s upper body lift + hold
5+5s leg lift + hold
5+5s v-up + hollow hold
1min rest

DELOAD WEEK

A) Clean & jerk - Touch and go skills

B) On the minute for 12min
1. 8-10 TNG hang power clean
2. Easy row
3. 8-10 TNG shoulder to overhead
4. Easy row
5. 6-8 TNG hang power clean & jerk
6. Easy row

Choose light / technical weigh

Accessory
3 rounds for quality
8-12 barbell good morning
8/side ATG split squat

DELOAD WEEK

A) 4x6 floor press
(moderate weight)

B) 3 rounds
10 alternating reverse lunges (moderate weight)
30-40s plate oh hold
Rest 1min

Optional Accessory

GYMNASTIC CONDITIONING

3-4 rounds, rest as needed:

1) 15-25 GHD Sit-Up
2) 10-20 Banded Good Morning

RPE 3 to 3+

WEIGHTLIFTING

Snatch Complex

Power Snatch + Hang Squat Snatch

Every 90-120sec x9

Add loading by feel and find heavy of the day→ RPE 4 to 5

DELOAD WEEK

Partner "Jack"

20min AMRAP
10 push press 52,5/37,5
10 KB swing 24/16
10 box jump 60/50

You go / I go, full rounds

Vaihteluviikko 5
25min laadukkaasti

6-8 Reverse NHC
6-8 Takareidet soutulaitteen avulla
6+6 Sivutaivutus kahvakuulalla
6+6 Sivukyykky
90s Kevyt kone tai hölkkä

Strict Chin-Ups

3-3-3-2-2-1-1-1

Go Every 2:00

E4MOM x8, alternate between a, b, c & d:
a) machine

b) "AMRAP":
10 s.a. devil's press
10 box step up
10 sit up

c) machine

d) "AMRAP":
10 (goblet) cossack squat (1 rep = both legs)
10 push up
30s long lever plank
- aloita AMRAPit aina alusta

RPE 6-7 eli rauhallinen tahti. Toki, jos tuntuu että irtoaa niin tästä saa myös todella kovan treenin kaasua painamalla.