Standing Hammer Curl (EachArm)
10 x 12kg = 240
10 x 14kg = 280
10 x 16kg = 320
TOTAL=840

Weighted Dip
BW+10kg * 8 = 728
BW+10kg * 8 = 728
BW+10kg * 8 = 728
TOTAL=2,184kg

Reverse Ezi Barl Curl (Preacher)
17.5kg x 8 = 140kg
17.5kg x 8 = 140kg
17.5kg x 8 = 140kg
TOTAL = 420kg

Seated Barbell Tricep Press
22.5kg x 8 = 180kg
22.5kg x 8 = 180kg
22.5kg x 8 = 180kg
TOTAL = 540kg

Standing Barbell Curl
22.5kg x 8 = 180kg
22.5kg x 8 = 180kg
22.5kg x 8 = 1800kg
TOTAL = 540kg

Cable tricep push down:
23.75kg x 8 = 190
26.25kg x 8 = 210
26.25kg x 8 = 210
TOTAL = 610

TOTAL= 5134

Find your daily technical heavy complex weight:
1 Squat snatch + 1 low hang squat snatch

40min emom:
1. minute 20reps kb swing 24kg
2. minute 10reps push ups
3. minute 30reps air squat
4. minute rest

Biking outside for 98 mins (37,4 km)

Complete the following:

12 x pull ups (chin above bar)
12 x 100kg deadlift
12 x toes to bar
12 x 20kg dumbells G2O

9 x pull ups (chin above bar)
9 x 100kg deadlift
9 x toes to bar
9 x 20kg dumbells G2O

6 x pull ups (chin above bar)
6 x 100kg deadlift
6 x toes to bar
6 x 20kg dumbells G2O

Friday 16th February 2018

The Ghost

The Ghost is a simple conditioning workout consisting, performed first by welterweight boxer Robert “The Ghost” Guerrero.

Instruction:

Run 1 mile test

Rest 4 mins

5 rounds

1 minute of rowing
1 minute of DU
1 minute (run 100 metres as fast as possible)
1 minute rest
Score: max reps in rowing, skipping and running

Although quite simple, the goal is to push as hard as possible in each exercise.

4 sets of:
5 Chinups
10 Barbell high pulls
Rest

10kg weighted

Pressi saksista 3x5

Raakatyöntö + työntö
2+1@65%
2+1@70%
2+1@75%

VAPU
5@70%
5@75%
+
5 toiston maksimi

askelkyykky kävely 3x10
lisäpainolankku 3x30s