Author: The Black Book

Deload week

10 rounds
1 min row
1 min ski
1 min rest

Pick a calorie amount you can easily keep
throughout the workout.

Deload week

Every 3 minutes for 5 rounds:
10 wallball 20/14
9 straight leg deadlift
8 Bulgarian split squats per leg

In teams of three or four

row 3 k
90 walking lunges
90 kb/db snatches
90 wallball 20/14
ski 3 k

One works at a time, team must carry their kb/db and wallball in the air the whole workout.

Find
2 repetition maxes in,

power snatch (tng)
below the knee
hang snatches

Every 2 minutes from lift to lift for 30 minutes.

For time:
10-1
push press 50% from 1RM
strict pull-up

20 seconds work followed by
10 seconds of rest,

move from one movement to another for 6 rounds:
air squat
power clean 40/30
push-up
double-under
sit-up
rest 1 interval

Back squat
4×5
1×3
1×8

Add 2,5% from your last weeks heavy 5 rep to the 3 rep. The 8 rep is done by the same weight as the third set of 5’s.

5 rounds of,
12 deadlift
9 hang power clean
6 push jerk
Rest 1 minute

Use 70/50kg or 50-60% of your c&j 1RM

This is part of a 6 week “DT” progression.

4 rounds of,
1 minute double-unders
1 minute of deadlifts 100/70
1 minute of target burpees
2 minute rest

At the top of the movement in burpees, both hands must make contact with the target 6 inches above your max reach.

Hyvää Loppiaista!

Isosali kiinni, open gym normaalisti käytössä.