280423 Perjantai Strength
A) Pause split jerk
3x3 @50-60% 1RM
2s pause in dip & catch
B) Split jerk
2x3 / 2x2 / 4x1 @70%+
C) Accessory
3 rounds for quality
12-15 lateral raises
12-15 straight arm banded pull-down
15-30s ring row hold
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