Rest day, total workouts of the week 8 hours, x 5
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 4 - 165 min
Upper body strength x 2
Squat -

Gymnastics
MU - 40
BMU -
BFLY - 30
BCTB - 30
HSW -

Recovery
Sleep, 8+ hrs/week - 6
Avg. time to bed - 22:40
Avg. hours asleep - 8 h 10 min
Avg. cals/day - 2750

110 min
Warm up for 20 min

1.MU
- Drills
- MU 16x1

2.Strength
3 sets:
8+8 single arm DB row - 15 20 20 kg
10+10 seated strict DB press - 10 10 10 kg
5 STTB

3.Aerobic work
25 min easy bike
Avg. HR 121

60 min
60 s. run/60 s. walk
8.25 km, 7.19 min/km
HR 118/148

130 min
Warm up for 20 min

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

2.WL
A. Every 90 s. x 5
1 Muscle snatch + 1 Snatch grip push press behind the neck + 1 High hang snatch
- x 55-65 %
- 30 kg

B. Every 90 s. x 5
1 Muscle clean + 1 Hang power clean + 1 Front squat
- x 60-65 %
- 40 kg

3.Conditioning
EMOM15:
1) 8 cal bike
2) 6 PS 27.5 kg
3) 40 DU

5runder
50 steupbox 20" m 15kg stang
10 dl 2 x 24kg kb
50 steupbox
10 dl 2x24kg kb

Rest day
60 min massage

135 min
Warm up for 20 min

1.MU
- Drills
- MU 23x1

2.Aerobic work
For 50 min:
Bike at HR 110-115
Every 10 min do:
6 strict pull up
12 push up
Bike avg. pace 2.34/1000 m

30 min
60 s. run/60 s. walk
4.3 km
HR 126/147

Total workouts of the week 16 hours, x 10
Week 3/3

Strength & conditioning
Metcon x 3
Aerobic work x 4 - 165 min
Upper body strength x -
Squat - 1000 kg

Gymnastics
MU - 40
BMU - 30
BFLY - 35
BCTB - 30
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23:00
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2940

Training weekend

AM: 45 min
Aerobic work
A. 15 min:
300 m jog
5 burpee no jump
10 air squat

B. 15 min:
Easy row

C. 15 min:
5+5 plate windmill
5+5 cossack squat
100 m jog
3+3 push up to crab ext.

PM 1: 90 min
Warm up for 10 min
1.Gymnastics skills
- Handstand drills

2.Gymnastics capacity
EMOM15:
1) 8 KHSPU (abmat)
2) 40 DU
3) 6 KCTB
4) 200 m run
5) rest

PM2: 80 min
1.Back squat

2.Metcon
A. AMRAP2:
Max reps BBJO - 23

B. AMRAP2:
Max row for calories - 31

C. AMRAP2:
Max reps devil's press 2 x 10 kg - 21