29/12/25 - Mon

BASE

Back Squat

5x3

80, 85, 90, 95, 101% of 3RM BS

Front Squat

4x5

85, 90, 95, 100% of 80% 3RM BS

27/12/25 - Sat

BASE

Every 10min x3

400m Run

20 TTB

20 DB Front Squat (15/10)

20 DB Alt Reverse Lunges

400m Run

*Start P2 2mins lagging behind if needed.

26/12/25 - Fri

BASE

5 Sets

Squat Clean + Hang Squat Clean + Split Jerk

80-85% of 1RM CnJ

Every 1:30 x10

1: 300/250m Row or Ski

2: Rest