The final Kumite of the year is here! 17 contestants have qualified for the ultimate challenge. Because this time you are not competing against just anyone! Oh no! This time you are up against the final boss! The only one it is truly worth competing against: Yourself! For the month of November your task is to do better than you did before. Your benchmark is the individual score you have achieved doing 5 minutes of Clean & Press in the last Kumite or in preparation for this one. Your job is simple: Beat your own score! Here are the rules: Do 5 minutes of Clean & Press with a single KB. You can do Strict Press, Push Press or Jerk. You may switch hands and put the KB down as many times as you need or want to during an attempt. Time does not stop when you take a break. You cannot switch weights during an attempt. Your final score will be the percentage rate by which you've improved relative to your initial performance plus a kicker. I.e. new score (weight x reps) divided by benchmark score multiplied with 100. Now here comes the kicker: You may post as many videos as you like of attempts that at least meet your benchmark score (no videos below that!). Post with weight used, reps achieved and number of attempt. For every such video you unlock a multiplier that gets applied to your best effort: 1. video: high score * 1 2. video: high score * 1.1 3. video: high score * 1.2 4. video: high score * 1.3 5. video: high score * 1.4 6. video: high score * 1.5 7. video: high score * 1.6 8. video: high score * 1.7 9. video: high score * 1.8 10. video: high score * 2!!! Example: Gregory has done 100 reps with 24kg in the last Kumite. His benchmark is 100 * 24 = 2400 points. Over the course of November he improves his performance and achieves 110 reps with 24kg scoring him 110 * 24 = 2640 points. His improvement score is 2640 / 2400 * 100 = 110, meaning he has improved by 10%. But he has posted 7 eligible videos, so his final score actually is: 2640 / 2400 * 100 * 1.6 = 176

Slowly getting back to swinging. So started that Test with 16kg. https://youtube.com/shorts/0kz32WUmxrg?si=4oR4tW7nhux6y4LB

Inspired my @Thomas Andersson comment on my post from yesterday I wanted to incorporate Squats into today's quickie! And knowing that in a ladder scheme I wouldn't make it past round 6 (meaning 21 reps per exercise including form break down) I opted for a 5-step pyramid instead (25 reps). Protocol: 26kg Each level: Row L/R, SH DL L/R, Squat each as per current step Steps: 1, 2, 3, 4, 5, 4, 3, 2, 1

If you don't know which exercise to choose, you can use "random generator". I made a roulette for the 10 basic exercises inspired by Lebestark Plus content. You just may have time for 15 min workout. Perhaps you can do 2 rounds with 2 min intervals. Just spin the roulette 2-3 times and pickup the exercises that it's choosing for you. I'll do more lists when I invent a good one. 😁 My next condition workout is: Two rounds 2 min Goblet squats 2 min Strict Presses 2 min H2H Swings 1 min rest

Gotta stick to what I can currently do. No pushing and no overhead exercises: Bent Over Row ladder to failure with 26kg 1 L/R 2 L/R 3 L/R 4 L/R 5 L/R 6 L/R Single Hand Deadlift with 26kg 1 L/R 2 L/R 3 L/R 4 L/R 5 L/R 6 L/R