105 min

Leg day
- Back squat
- 4x8x62.5
- Sumo DL
- 4x8x70-80
- Leg press
- Hip thrust
- Bulg. split squat
- Cable glute kick back
- Abduction

• Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
• Shoulder ER Pails/Rails

Snatch

A) Build to days heavy: 1 Power snatch + 1 OHS

B) EMOM X6

• 1 Power Snatch @90% from 1RM

C) Snatch Pull

• 3x1 @110-120% *rest 2min between

Back Squat

• 1x6 @70-75%
• 2x4 @75-80%
• 1x max reps @1.5x bodyweight

Accessories

A) 3 Sets Of:

• 6/6 Back Rack Reverse Lunge (front foot elevated) *rest 90s
• 10 DB Crush Press *rest as needed

B) 3 Sets Of:

• 10 DB Romanian DL *rest 90s
• 10-15 Ring Push Up *rest as needed

“Nightmare before Cristamas ” ( Modified )

AMRAP 30

4 Strict HSPU
3 Power Clean 75/55kg
2 BMU
1 Snatch 75/55kg

A1 Front Foot elevated Split Squat 12/side
Rest 60s
A2 Bent over row with 2 DBs, stop yläasennossa 12
Rest 60s

A,
Pause Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause 3 secs at the bottom of each rep.

B,
For quality:
3x10 Hack Squats, pick load
2x15 L/15 R Single Leg Hip Extensions

Single Leg Hip Extensions- 2x10-15 L/10-15 R

C,
Push Press 5-3-3-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
For quality:
3x8 Alternating Single Arm Dumbbell Rows, pick load
2x15 Arnold Press, pick load

Alternating Single Arm Dumbbell Rows- while one arm is working the other holds dumbbell in top position

E,
For time:
Run, 200 m
10 Clean & Jerks @61/43kg
Run, 300 m
10 Clean & Jerks @70/47kg
Run, 400 m
10 Clean & Jerks @84/55kg

Goal: sub 13 mins

F,
3 rounds for quality of:
20 GHD Paddles, pick load
15 Reverse Hypers, pick load

Reverse Hypers- moderate load

Dynamic deadlift
8x2r @ 50% + bands
Go every 60s.

8 x 200m

Rest 2 min

2 x 800m

Rest 3 min

Päivän 5RM, nousulla (v0)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

reps for time of:

Deadlifts
Bar over burpees

TC10

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Glute Bridge : Glute hold
20 seconds on : 10 seconds on x 8 Rounds (4mins)

20 seconds on Glute Bridge
10 seconds on Glute hold