STRENGTH PROGRESS 5/13 - MEDIUM WEEK

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WARM UP 2 rounds ~15min

8 BRIDGE PULLOVER , lintti

20-30 sec HANDSTAND HOLD

2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

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CLEAN + POWER JERK
4-5[3+1]@50% pal 2min

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SPLIT JERK
5x1@nousu 86%, 3x1@91% pal 2-3min

PUSH PRESS
3x1@91-94% pal 2-3min

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FRONT SQUAT + WALL SIT 20 sec
2@30%, 2@55%, 3x2@70%
-heti kyykyn (70%) perään, pal 2-3min

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ACCESSORY
3 x MAX REPS PULL UPS
3 x 12 PUSH UP
3 x 12 ROLL ABS