Workout list by Aleksi Melametsä NE str cycle

Shoulder Press Strength

Set 1 – 70% – 8 Reps
Set 2 – 70% – 8 Reps
Set 3 – 80% – 6 Reps
Set 4 – 80% – 6 Reps
Set 5 – 80% – 6 Reps
Set 6 – 80% – 6 Reps
Back squat Strength

Set 1 – 60% – 4 Reps
Set 2 – 70% – 4 Reps
Set 3 – 80% – 6 Reps
Set 4 – 80% – 6 Reps
Set 5 – 80% – 6 Reps
Set 6 – 80% – 6 Reps
Gun show Workout

3-4 Rounds;
15 bicep curls 25/15kg
15 tricep extensions 22.5/15kg DB
10 Lu raises 2x5/2.5kg
Rest 1 Min
12 Min AMRAP; Workout

5 Power Clean 80/50kg
10 T2B
15 Wall Ball
push press 4x6 Strength

Set 1 – 80% – 6 Reps
Set 2 – 80% – 6 Reps
Set 3 – 80% – 6 Reps
Set 4 – 80% – 6 Reps
Overhead Squat Strength

Set 1 – 70% – 3 Reps
Set 2 – 75% – 3 Reps
Set 3 – 80% – 3 Reps
Set 4 – 85% – 3 Reps
Set 5 – 85% – 3 Reps
Set 6 – 85% – 3 Reps

If this is a weakness be smart and just go 5x5 with good technique
Core work Workout

10 strict t2b
10 v-sit up
15 hollow rocks
1 min plank

Rest 1 Min and repeat 3 rounds
Floor Press Strength

Set 1 – 85% – 4 Reps
Set 2 – 85% – 4 Reps
Set 3 – 85% – 4 Reps
Set 4 – 85% – 4 Reps
Set 5 – 85% – 4 Reps
Front squat Strength

Set 1 – 70% – 5 Reps
Set 2 – 80% – 3 Reps
Set 3 – 85% – 3 Reps
Set 4 – 85% – 3 Reps
Set 5 – 85% – 3 Reps
Set 6 – 85% – 3 Reps
Clean & Jerk Workout

Set 1 – 70% – 3/1 Reps
Set 2 – 75% – 3/1 Reps
Set 3 – 80% – 2/1 Reps
Set 4 – 80% – 2/1 Reps
Set 5 – 85% – 2/1 Reps