Author: The Black Book

Back Squat
4 x 2 at 80%
if you feel good, go for a 1RM

On the minute for 7 minutes,
5 strict ring dips or 1-3 strict muscle-ups
3 box jumps 30/24″

Deload week

Every 30 seconds for 20 repetitions
1 power snatch
next,
Every minute for 10 repetitions
1 full snatch

5 Rounds:
2 minutes row
2 minutes ski
1 minute of double-unders
1 minute rest

Deload week

Deadlift
5-5-5-3-3
40-45-55-65-70%

Every minute on the minute for 20 minutes:
1. 10 power clean 40/30
2. 10 burpee
3. 10 kettlebell swing 24/16
4. 10 wallball 20/14
5. rest

Hyvää joulua!

Toivottaa koko RCFT-tiimi.

25.12. Joulupäivänä isosali kiinni.
26.12. Tapaninpäivänä isosali kiinni.
27.12.-29.12. Tunnit normaalisti, lauantaina 30.12. 3 tuntia, kuten normaalisti.
1.1.18 Isosali kiinni, 2.1.18 lähtien tunnit normaalisti. 6.1. lauantaina tunnit myös normaalisti.

Teams of three:
30-27-24-21-18-15-12-9-6-3
Deadlift 100/70
Ring-dip

Wear your christmas spirit!

Find:
1 RM Jerk from a rack

Find:
Power clean 3RM (TNG)

Weighted pull-up 10-8-6-4-2

Deadlift
5-5-3-3-3-3(+)
35-45-55-65-70-77,5%

2 Rounds for repetitions:
unbroken pull-up/ring row
followed by 12 barbell row
rest as needed