3x8 bulgarian split squat

6-8-10 lunges (one leg x6, change leg x6...)
6-4-2 static lunges (one leg x5, other leg x6)

3x8 m side squat with rubber band + 5 air squats

3x12 hip thrust

A: Bench Press 5-5-5+
B: Strict pull ups 3xMax
C1: Incline db Bench press 3x6
C2: SA DB rows 3x6/each arm
D1: Cable triceps push downs 2set
D2: DB Powell raise 2set

STRENGTH PROGRESS 2/13 - MEDIUM WEEK

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WARM UP 2 rounds

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Tempaus

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Työntö

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Kyykkyjä ja vetoja

6 sets of Box Squat
Set 1: 8
Set 2: 6
Set 3: 6
Set 4: 8
Set 5: 6
Set 6: 6
- Rest 2-3min btw sets.
- Start at 65% 1RM Back Squat and build over the 6 sets.

Test
Max box jump height with esiponnistus
Max broad jump
100m sprint with curve .mat
100m sprit on track

30 box jumps
20 push press
30 pull ups

for time

4 kierrosta

5 takakyykky (70/50)
10 boxihyppyy (60/50)
15 kahvakuulaheilautusta (24/16)

EMOM 16
1. min : 50 Double under
2. min : 20 - 15 wall ball @9/6kg
3. min : 40 m Double KB Front rack carry@2x24/16kg
4. min : 5-7 strict Pull up

REST 3 mins

EMOM 16
1. min : 8 Double Kb burpee DL @2x24/16kg
2. min: 20 medball squat @9/6kg
3. min: 20 plank jacks
4. min: 8-10 kipping HSPU

Overhead Single Arm KB Carry 30 Meter trips in 5:00 @ 24/16kg
* Favor your weaker arm. Score = total complete trips
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Superset x 3 rounds

Supinated Grip Barbell Rows x 10
Rest 30s.
Trap 3 Shrugs x 10-10-10
Rest 30s.

• Not too heavy, focus on great quality and range of motion