STRENGTH PROGRESS 6/13 - MEDIUM WEEK

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WARM UP 2 rounds ~15min

8 GOOD MORNING PRESS, BB

3 + 3 ONE ARM OH LUNGE FORWARD + SIDE SQUAT + LUNGE BACKWARD, lintti

5 + 5 WALL PRESS STRAINGHT LEG EXT.

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POWER JERK
4x3@nousu 78%, 4x3@82-87% ty-% pal 2min

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SEATED PRESS
4x5@RPE9 -kilot niin, että jää vielä 1 toisto varastoon, pal 3min

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BACK SQUAT
female: 3x3@nousu 66%, 3@75%, 6@66%, 3@75%, 6@68%, 3@75%, 6@70% pal 3-4min

male: 3x3@nousu 62%, 3@70%, 6@62%, 3@70%, 6@64%, 3@70%, 6@66% pal 3-4min

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ACCESSORY
2 x 60 sec REVERSE PLANK
2 x 12 ROLL ABS