FT

50 alt DB snatch 25kg
200m run
40 sg DB deadlift
200m run
30 sg DB thrusters
200m run
20 sg DB burpees
200m run

E1.5MOM x 5
5 Low parallet SHSPU

10 rounds for time
3 squat snatch
9 cal row

75 min
Easy bike
27 km, 21 km/h
HR 117/138

170 min
Warm up for 15 min

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

2.Front squat
- 5x3 @ slightly heavier than last week (Rpe 8)
- Rest 2-3 min between sets

3.Metcon
4 rounds, faster each round:
12 Calorie Row
15 Thrusters 25 kg
10 Toes to bar
- Rest 2 min between sets
- Times: 2.25, 2.21, 2.17, 2.14
- Max HR/round: 181, 184, 186, 188

4.Strength accessory
A. 4 sets:
10 Banded GH Raise
6 box pike HSPU, knees on box

B. 3 sets:
15 leg extensions - 20 kg
10 shoulder press - 25 kg
18 bicep curls - 15 kg

AM: 45 min
1 min run/1 min walk
6.8 km, 6.44 min/km
HR 126/159

PM: 165 min
Warm up for 15 min

1.MU
- Drills
- MU 32x1, go e. 90 s.

2.WL
A. Snatch pull to hold + Snatch
Build to Rpe 9 1+1 for the day

B. 4x1 snatch @ Max of complex
- 52.5 kg

C. Halting snatch deadlift
3x5 @ 95-100 % of max Snatch
- 52.5 55 57.5 kg

3.Strength
A. 4 sets:
8-12 DB Bench press - 12x13.6 10x15 11x15 11x15 kg
8-12 Barbell Prone row - 12x40 8x45 8x45 8x45 kg

B. Tabata hollow/arch hold

Rest day, total workouts of the week 13 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 2
Aerobic work x 3 - 175 min
Upper body strength x 4
Squat - 2300 kg

Gymnastics
MU - 65
BMU -
BFLY - 115
BCTB - 25
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 23:10
Avg. hours asleep - 7 h 30 min
Avg. 2840 kcal/day

Accessory, 4 sets:

20 sit ups
10 superman
10 push ups

Restday or Barbara

Jumping squats 3x6
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