STRENGTH PROGRESS 9/13 - MEDIUM WEEK

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WARM UP 2 rounds ~15min

3 WINDMILL + GOOD MORNING SQUAT PRESS, lintti

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

20-30 sec HANDSTAND HOLD

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SPLIT JERK
3x1@nousu 88%, 3x2@91-94% pal 2-3min

PUSH PRESS
3x2@91-94% pal 2-3min

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BACK SQUAT
female: 3x3@nousu 70%, 3@80%, 6@70%, 3@80%, 6@73%, 3@80%, 6@76% pal 3-4min

male: 3x3@nousu 66%, 3@75%, 6@66%, 3@75%, 6@69%, 3@75%, 6@71% pal 3-4min

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ACCESSORY
3 x MAX REPS TOES TO BAR / KNEE TO CHEST