Rest day, total workouts of the week 7 hours, x 5
Deload week

Strength & conditioning
Metcon x 2
Aerobic work x 4 - 220 min
Upper body strength x 1
Squat -

Gymnastics
MU - 15
BMU - 15
BFLY -
BCTB -
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2650

90 min

1.Aerobic work
For 45 min:
1) 5 min bike
2) 5 min ski
3) 5 min: 10 hollow rock, 10 windmill, gymnastic swimming, 10 lunges, 10 box step up

2.MU
- Drills
- MU 15 x 1

90 min
Warm up for 10 min

1.Conditioning
Row progression, workout 2
2 rounds:
4 min Row @ 20 SPM
3 min Row @ 22 SPM
2 min Row @ 24 SPM
Rest 5 minutes
Avg. paces: 2.10.7, 2.08.2, total 2.09.5

2.Aerobic work
Bike for 40 min
PK 2
2.25/1000 m

2 Rounds

2 min AMRAP
10 toes to bar
10 kb swing 32/24

1min REST

2 min AMRAP
one arm devils press 22.5/15

1min REST

95 min
Warm up for 15 min

1.WL
A. Every 90 s. x 5
2 Muscle snatch + 2 Snatch balance
x 55-65 %
- 30 kg

Rest 3

B. Every 90 s. x 5
2 x 1+1 Power clean into push jerk
x 65-70 % or power clean 1 RM
- 45 kg

2.Conditioning
EMOM20:
1) 2-3 BMU
2) 6 power snatch - 25 kg
3) 10 cal bike
4) 40 DU

45 min
90 s. run/60 s. walk
6.4 km, 7.08 min/km
HR 127/161

90 min
Aerobic work
For 90 min:
10 min bike/row
40 DU
6 strict pull up
8 push up
10 cossack squat
12 v-up
14 air squat

HR 143/171

50 cal Air Assault Bike For Time
Timecap 03:00 min

Back squat 3x5@heavy weight ca 80%
+
For time:
12-9-6-3
Db Devil press
Db box step overs

Lepoja!

"Deload". eli kyykky, pystäri ja tempaus on ohjelmassa, muut päivät huoltavia tapahtumia!