Zone 1:
-Seated Skierg (focus on upper body and core)

Zone 2:
-KB Swing x 5
-Farmers Carry 30m

Zone 3:
-Rowerg 200m (Dumper 9-10)
-Bear crunch x 10
Challenge: How many pulls to reach 200m?

Zone 4:
-DB pullover situp x 6
-DB Floor Press x 6
-Ball Slam x 6

Zone 5:
-Sled Drag trx YGIG

-2 rounds
-3,5min work / 30s rest
-1min between rounds

Bench Press
• 1 set of 5 reps at 65% NT1RM
• 1 set of 5 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5krs ugoigo
200m farmers carry 2x24kg
12 t2b
16 dball squat 30kg
10 dball over shoulder 30kg

Pyrähetään vielä ennen kuin rauhoitutaan jouluksi.

Core tabata

20s on/10s off x10

A) Rocking plank
B) Tuck-ups

Lepo sarjojen välissä n. 1,5-2min.

Back squat, Rest 3:00-4:00 b/t sets

4 @ 78-82% (3 RIR)
8 @ 72-76% (3 RIR)
3 @ 80-84% (2-3 RIR)
6 @ 74-78% (2-3 RIR)
3 @ 82-86% (2 RIR)

Tempo rive+ Rive+ Rive riip yp+ Ylöst.
3sarjaa
1+1+1+1 @75-80%

Do the Complex for every 2 minute