Rest day, total workouts of the week 14 hours, x 7
Week 2/3

Strength & conditioning
Metcon x 2
Aerobic work x 3 - 195 min
Upper body strength x 2
Squat - 1845 kg

Gymnastics
MU - 55
BMU -
BFLY - 170
BCTB - 85
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 35 min
Avg. cals/day - 2880

160 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.Strength
A. EMOM12
1. 3 Pause Front squat - 60 kg
2. 6 TNG push press - 42.5 kg
3. Rest

B. 3 supersets:
5 Heavy sumo deadlift - 90 kg
75s Wall facing HS hold
2min Rest

3.Metcon
For time in teams of 2: - reps changed for 1 athlete
12 Rope climb - 24 TTB
12 Power cean & jerk 50 kg - 45 kg
6 D-ball over shoulder - 22.5 kg
12 Double DB burpee box step overs 2x15kg
6 D-ball over shoulder
12 Power clean & jerk
30 cal Bike
Time: 9.58

4.Strength accessory
3 sets:
20 bicep curls - 15 kg
20 hollow rock

150 min
Warm up for 20 min

1.MU
- Drills
- MU 10 x 1
- MU 9 x 2
- MU x 28

2.Aerobic work
Week 2, for 45-90 min: - 65 min
Bike at HR 110-115
Every 10 min do:
7 strict pull ups
14 push ups
- 5 sets of pull ups + push ups
- Avg. HR 124
- Avg. pace 2.33/1000 m

85 min
Easy bike
28.5 km, 20.1 km/h
HR 116/144

130 min
Warm up for 20 min

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

2.WL
A. Power clean
2x82-85%
2x87-90%
1x92-94%
1x95%
1x90%
2x75%
- New set every 3 minutes

B. Jerk: Build up to heavy 3 rep. Max 1 failed set!
- 35 40 45 50 55 57.5 60 kg

C. 2x3x70% of daily heavy
- 42 kg
- New set every 3 minutes

3.Power output intervals
- Not done

4.Core
Every 2 minutes x 3:
15s One arm ring plank hold, R > 10
15s One arm ring plank hold, L > 10
5+5 Opposite toes/fingers strict toes to bar

Metcon (Time)
5 rounds for time of:
10 Power Snatch @ 42.5kg/30kg
10 Box jumps @ 24’/20”
10 Toes to bar

Linchpin test 8
3 rounds for time:
21 Deadlifts
7 OH squats

135 min
Warm up for 20 min

1.MU
- Drills
- MU 1 x 9
- MU 9 x 2
- MU x 27

2.Gymnastics capacity
5 rounds for time > EMOM10
1) 10 Chest to bar > butterfly pull ups
2) 5 Devil's press 2 x 15 kg

3.Pulling & pushing
8-6-4-2 Deficit kipping HSPU
*After each set do 1-2 rope climbs - not done
- No deficit on 8 and 6
- 5 kg deficit on 4 and 2

4.Mobility

AM: 45 min
90 s. run/60 s. walk
6.4 km, 7.04 min/km
HR 124/156

PM: 155 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 30

2.WL
A. Power snatch
1x2x77-80%
1x2x82-84%
1x1x87-90%
1x1x92-95%
1x1x85%
1x3x70%
- New set every 2.5 minutes

B. Consistency work for snatch:
10-8-6-8-10
Hang power snatch x 60% of your power snatch 1 RM
- 28.5 kg

3.Strength
A. Back squat 5x3x84 % + 4-6 Jumping lunges after each set
- New set every 3 minutes
- 75 kg

B. 4 rounds of:
10 Double DB OHS or narrow grip OHS - 15 lbs
20+20 s. Side plank hold

4.Mobility

Rest day, total workouts of the week 14 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 125 min
Upper body strength x 2
Squat - 2000 kg

Gymnastics
MU - 55
BMU - 25
BFLY - 165
BCTB - 45
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 22:35
Avg. hours asleep - 8 h 15 min
Avg. cals/day - n. 2830