130 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 30

2.WL
A. EMOM10
1 Snatch + 1 TNG snatch

3.Strength
3 sets of:
8+8 Reverse front rack lunges
New set every 3 minutes
- 50 kg

4.Accessory
EMOM9
1. 30 s. hollow hold
2. 10 Box step overs with 2x15 kg
3. 10 GHD hip extension + 10 s. hold at parallel

Rest day, total workouts of the week 12 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 80 min
Upper body strength x 1
Squat - 1295 kg

Gymnastics
MU - 45
BMU -
BFLY - 75
BCTB - 65
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 55 min
Avg. cals/day - 2880

85 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 20

2.Back squat
4x80 %
4x85 %
3x87-90 %
2x92-95 %
5x70 %
New set every 3 min

3.Accessory
3 rounds as supersets:
8+8 Deep squat strict DB/KB press - 11 kg
8+8 sa. DB row - 20 kg
8+8 bicep curls - 11 kg
Rest 1 minutes between rounds

4.Metcon
- Not done

140 min
Warm up for 20 min

1.MU
- Drills
- MU 13x1
- MU 5x2

2.Basic conditioning
For 40 min:
10 min bike
10 min row
HR 132/145

Rest day
Massage for 60 min

140 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 25

2.WL
A. Every 90 s. x 4
3 TNG clean
x 75-80%
- 52.5 55 55 55 kg

B. Jerk
Every 90 s. x 4
2 Push jerk + 2 TNG Split jerk
x 70-75%
- 47.5 47.5 50 50 kg

3.Conditioning
For time:
27 cal Bike erg
27 Thruster 30 kg > 25 kg
21 cal Bike erg
21 OHS
15 cal Bike erg
15 Power snatch
12 cal Bike Erg
12 Bar facing burpee
Time: 11.22

4.Core
- Not done

140 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1
- MU 5x2

2.Gymnastics capacity
At 00:00 start:
A. 3 rounds for time:
21 Chest to bar > 12 TTB
15 Deadlift 70/50 kg
9 Box jump overs 24"
TIme cap: 7 min
Time: 5.23

At 10:00 start:
B. 3 rounds for time:
- Not done

3.Gymnastics accessory
A. Kipping ring dip practice
EMOM8
1. x reps Kipping ring dip or scaled versions (see the video below) - 6
2. Easy bike or row

B. Strict ring strength - 3 rounds for quality:
5 Chest to rings pull up
15 s. Ring support hold
15 s. Bottom of the dip hold
15 s. Tucked ring hold
Rest 90 s. between rounds

AM: 40 min
60 s. run/60 s. walk
HR 119/148
5.5 km, 7.26 min/km

PM: 145
Warm up 20 min

1.BCTB
- BFLY x 25
- BCTB x 20

2.WL
A. EMOM10
1 Snatch + 1 TNG snatch
%
1-4 minutes: 65-70% - 38
6-7 minutes: 70-75% - 41
8-10 minutes: 75-80% - 44

3.Strength
3 sets of:
8+8 Reverse front rack lunges
New set every 3 minutes
- 47.5 kg

4.Accessory
EMOM9
1. 20+20 s. One leg hip thrust - 8/side, 7 kg
2. 30 s. hollow hold
3. 40 s. Alternating DB squat snatches - 12 reps, 10 kg

Bench 1 RM
5 min Amrap
10-8-6-4-2
Devil press 2 x 18
Viivajuoksu
5 min rest
5 min
5-4-3-2-1
50-60-70-80-90
Squat clean
Box over
10 min rest
10 min
20 cal ski
20 gtoh 40 kg
20 kb swing
3 muscle up tai 18 pull up
20 HSPU
20 Bob

A1: SA Kb shoulder press
A2: SA Kb rows
B1: push ups
B2: banded pull aparts
C1: SA DB shoulder flys
C2: OH banded triceps extensions
E: Banded eccentric supination