140 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Supersets
8-6-4-2 Shoulder press
- 27 29 31 33 kg
5-4-3-2 Strict chest to bar
- Last set + 2 kg
- rest 90 s between rounds

B. Core
- Not done

3.Row progression
Week 7
10 x 500 m, rest 1 min between sets
- Avg. 2.02.7
- HR 162/182

140 min
Warm up for 20 min

1.BFLY/CTB
- BFLY x 55
- BCTB x 10
- KCTB x 3 reps x EMOM8

2.WL
A. Snatch pyramid work
1x3x75 % 41
1x2x80 % 44
1x1x85 % 47
1x3x80 % 44
1x2x85 % 47
1x1x90 % 50

New set every 90 s.

B. Snatch consistency work
Every 30 s. for 5 minutes
1 Power snatch + 1 Snatch x 60-65%
37 kg

3.Pause front squats
Every 2 minutes x 4: 2 Pause front squat >
Barbell hip thrust x 8 x 65 kg

4.Accessory
30 s. work, 15 s. rest x 3 rounds:
1. Side plank hold, right
2. Side plank hold, left
3. Landmine rotations
4. Forward stepping lunges, alternating - 45 kg

Rest day, total workouts of the week 10 hours, x 5
Week 1/3

Strength & conditioning
Metcon x 2
Aerobic work x 1, 80 min
Upper body strength -
Squat - 2050 kg

Gymnastics
MU - 20
BMU -
BFLY - 125
BCTB - 65 (singles)
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 22:50
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2770

3 x 3 ( 2sek. Pysähdys ala asennossa)
3 x 3

20 Min amrap

• 50 cals
• 10 situps (abmat)
• 1+1 Man makers

Buy in 100wb
D.T
Cash out 100wb

• 90s.: Row/Bike/Run

• 2 rds:
  6 Deadlift
  6 Front squat
  6 Shoulder press

• 60s.: Row/Bike/Run

• 2 rds:
  8 Kipping swing
  6-8 Ring row
  6-8 Push ups

• 30s. Row/Bike/Run

• 2 rds:
  4-8 Thruster
  3-6 T2B / C2B / MU
  Add weights...

Lämmittely: Burgener warm up

A1. Tempaus taskulta x 3
A2. Tempaus polv yläp. + tempaus polv. alap. 3 + 3
A3. Tempaus veto + tempaus + valakyykky 2 + 2 + 2
B. Valakyykky 3 x 4, jossa 2 sek stoppi alhaalla

Sarjat 3/ 4 ja kuormat 65 - 75 % (vara 1 - 2)

7 rounds for time of

• 15 GHD sit-ups
• 15 back extensions
• 10 thrusters
• 10 clean and jerks

♀ 95 lb. ♂ 135 lb.

On the 4 min x3

16 cal bike
8 double db lunges 2x25/16kg
8 wallball 10/8