Rest day, total workouts of the week 12 hours, x 5
Week 3/3

Strength & conditioning
Metcon x 3
Aerobic work -
Upper body strength x 2
Squat - 2115 kg

Gymnastics
MU - 45
BMU -
BFLY - 145
BCTB - 85
HSW -

Recovery
Sleep, 8+ hrs/week - 3/7
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2820

PM: 145 min
WU for 15 min

1.BCTB
- BFLY x 30
- BCTB x 30 (singles)

2.Bench press
5x8x70 %
- New set every 3 minutes
- 38.5 kg

3.Conditioning
From tuesday 29.12.2020:
A. AMRAP7
12/9 cal Assault bike
15 Chest to bar > butterfly pull ups
21 DU
Reps: 3 rounds + 2 cal AB

Rest 5

B. AMRAP7
12/9 cal Ski
15 Toes to bar
21 DU
Reps: 2 rounds + 13 TTB

4.Accessory
A. Shoulder press 4 x 8
- 28 kg
B. Bicep curls
- 3 x 15 kg

120 min
WU for 20 min

1.MU
- Drills
- MU 5x1 + 10x2

2.Squats
A. Back squat
5x70 % 62.5
5x80 % 72.5
2x85 % 77.5
3x90 % 82.5

B. Front squat
6x65 % 52.5
6x75 % 55
6x80 % 65

New set every 3 minutes

Rest day
60 min massage

135 min
WU 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. 3 position clean complex
Build up to heavy complex in 12 minutes:
1 High hang clean
1 Hang clean
1 Clean below the knee
- 35 45 50 55 60 kg
After max set 2 sets at 70 %
- 42.5 42.5 kg
- New set every 3 minutes

B. Clean pulls with 2 s. pause below the knee
3x3x100-110 % of your clean 1 RM
90 s. Rest between sets
- 70 kg

C. Split jerk > push jerk
4x3
"0.-0.5 reps in the tank"
- New set every 3 minutes
- 50 55 57.5 57.5 kg

3.Conditioning
Barbell cycling efficiency
"RANDY" for quality:
75 Power snatch 25 kg
- In sets of 5-10 reps touch and go > 5 reps every 35 s. x 15
- Time: 8:25

4.Core and shoulder health
- Not done

155 min
WU for 20 min

1.MU
- Drills
- MU 6x1 + 7x2

2.Strength
A. Weighted chin up
3 RM weighted chin up in 10 minutes
- 10 15 20 kg

B. Strict pull & push capacity - for quality:
Accumulate 20 strict chest to ring pull ups
- 5x4

Rest 2 minutes

C. Accumulate 40 horizontal ring rows
* Every time you break a set do 10 hand release push ups.
4x10+10

3.Conditioning
Row progression, week 5
2 rounds, r. 5 min between rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM
SPMS: 21, 22, 24, 26 + 21, 23, 24, 26
Avg. paces: 2.14.5 + 2.13.1
Avg. HR 166/175, 167/178

145 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 30 (singles)

2.WL
A. Snatch from the blocks (just above the knee)
Build up to heavy double in 10 minutes
+ 2x2 -30%
- New set every 3 minutes
- 42.5 45 47.5 50 35 35 kg

B. Snatch pull (normal tempo)
4x3
"0-0.5 reps in the tank"
- New set every 2 minutes
- 65 kg

C. Snatch balance + OHS
3x2+1
"0.-0.5 reps in the tank"
- New set every 2 minutes
- 42.5 45 47.5 kg

3.Accessory
EMOM12
1. 3-5 Seated box jumps - 3 x 30"
2. 8 Heavy hip thrust - 70 kg
3. 5+5 Landmine rotations - 30 s. w. plank 15 kg

EMOM in 20 minutes:
Minute 1: 15 abmat sit-up
Minute 2: 10 thruster 42,5kg/30kg
Minute 3: 15 15 v-up
Minute 4: 10 DB power snatch 22,5kg/15kg

A,
For time:
Row, 5 km

Every 3 mins complete:
10 Wall Balls@9/6kg

Goal: No more than 10 full rounds to complete the 5 km.

B,
Barbell Row 8-8-8, using heaviest weight per set
Kettlebell Sumo Deadlift 8-8-8, using heaviest weight per set
Dumbbell Incline Bench Press 6-6-6, using heaviest weight per set

Barbell Rows- 3 secs down and up
Kettlebell Sumo Deadlifts- 3 secs down and up
Dumbbell Incline Bench Press- 3 secs down and up

Burgener warm up

A1. Tempaus alle meno räkistä ilman ponnistusta 3 x 3 (50 - 65 %)
A2. Tempaus heijaus riipusta + raaka tempaus taskulta 4 x 2 + 2 (65 - 75 %)
A3. Raaka tempaus riipusta + tempaus riipusta 5 x 1 + 2 (65 - 75 %)
B. Valakyykky 4 x 6