5 rounds for time

5 strict pullups
6 box jumps 60cm
7 push up
8 burpee without push up
Run 200m

Bench press
1. 5 reps @60%
2. 5 reps @65-70%
3. 4 reps @80%
4. 3 reps @85%
5. 3 reps @90%

3 Rounds for time
1 bmu
3 strict hspu
6 hang clean 50kg
12 wall ball 12kg
24 back rack lunge
48 double under

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)