110 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 40 (singles)

2.WL
A. Jerk lowering practice

B. Clean + Push jerk + Split jerk
- Build to RPE 9 1+1+2 for the day > 1+3, no split jerks

C. Every 90 s. for 3-6 sets:
Clean + 2 Split jerks @ 85-90% of todays top weight > push jerks
- 4 x 1+2 x 50 kg

3.Segmented Clean deadlift
- 3x5 @ 100-105% of All time Clean PR
- 72.5 kg

WARM UP
2 Rounds

30 jumping jacks
30 squat rotations
30 scorpio

STRENGTH/SKILL
4x15/leg bulgarian split squats. As heavy as possible
after every set 60 sec wall sit

WORKOUT
Emom 12min
1. 10 push ups + 5 burpees
2. 20 jumping lunges with weight

COOL DOWN
5-10min stretching and calm breathing

AM: 40 min
1 min run/1 min walk
5.8 km, 7.00 min/km
HR 123/152

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 30x1

2.SHSPU
A. 8 sets of:
- (KNEELING) BOX HSPU NEGATIVE x 1, 3s down + 3s hold off floor

B. ACCUMULATE 40s TOTAL TIME:
- PUSH UP HOLD

3.Metcon
3-4 rounds, faster each round:
12 Hang KB Snatches @ medium weight - 16 kg
30 Double unders
20 m Sandbag walking lunges - 15 kg
- Rest 90 s between sets
- Times: 2,03, 1.54, 1.45 ,1.43

Rest day, total workouts of the week 9 hours, x 4
Deload week

Strength & conditioning
Metcon x 2
Aerobic work -
Upper body strength -
Squat - 2450 kg

Gymnastics
MU - 55
BMU -
BFLY - 120
BCTB - 85
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23:25
Avg. hours asleep - 7 h 30 min
Avg. cals/day -

Rest day

At Helsinki 24.-27.7.2020

150 min
Warm up for 20 min

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

2.WL
A. Hang Snatch from mid thigh
- Build to RPE 9 Single for the day

B. Every minute on the minute for 3-6 sets:
- Hang Snatch from mid thigh @ 85-90% of todays top set

3.Back squat
A. Sets of 5 up to RPE 8.5
- 55 65 70 75 kg

B. Working sets
- 3x5x75 kg

C. Back squat jumps
4x3x15 kg

-Selkä tuettuna

A.
3 sets:
10 Bench press
10 KB rows (2xKB)

B.
3 sets:
12 Strict dip
12 Strict pull-up

C.
3 sets:
10+10 Chest flyes
10+10 Lateral raises

D.
3 sets:
10+10 DB bicep curl
15 Push up
15 Tricep push down

E.
CORE
Tabata: V-ups / Toe touches
Tabata: Russian twist / Flutter kicks

140 min
Warm up for 20 min

1.MU
- Drills
- MU 28x1

2.SHSPU
6 sets of:
- BOX HSPU (KNEELING) x 3, 5 s. down

3.Metcon
Every 3 minutes for 5 rounds:
2-3 Rope climbs - 2
Tornado Bike @ 80-85% effort - 28 28 28 28 31 cal

4.Accessory
A. Accumulate 30 Reverse snow angels
B. Accumulate 30 Banded pull aparts
C. Accumulate 30+30 World's greatest stretch

135 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- BCTB x 45 (singles)

2.WL
A. Lifting warm up: Jerk balance
- 3x5 @ light weight - 25 30 30 kg

B. Clean + Push jerk + Split jerk
- Build to RPE 9 1+1+1 for the day

C. Every 90 s. for 3-6 sets:
- Clean and jerk @ 85-90% of top set
- 57.5 kg

D. Segmented Clean deadlift
- 3x5 @ 105-110% of max of C)
- 65 kg