Rest day

60 min massage

130 min
Warm up for 15 min

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

2.Back squat
6x4 @ 77.5-80 kg

3.Barbell cycling
4 rounds:
20 Calorie Tornado Bike
9 Hang power cleans
6 Front squats
3 Push jerks
- Rest 2 min between sets
- Bar at 40-42.5 kg > 40 kg
- Times: 2.35, 2.23, 2.24, 2.15

4.Accessory
- Not done

140 min
Warm up for 20 min

1.Ring MU
- Drills
- MU 23x1

2.Weightlifting
A. Lifting warm up: Dip snatch
3x5 @ light weight
- 15 20 22.5

B. Every 3 minutes for 6 sets:
Build to heavy Snatch triple for the day
- Lähtö 40 kg:sta, nousu päivän maksimikolmoseen

3.Strength
5 sets:
5 Weighted Stationary dips - 5 kg
12 Standing Tricep extensions - 10 10 15 15 15 kg

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

Strength & conditioning
Metcon x 3
Aer x 1 - 25 min
BB x 2
Squat - 2110 kg

Gymnastics
MU - 55
BMU - 30
BFLY - 125
BCTB - 50
HSW -

Recovery
Sleep 2/7
Avg. 23:05
Avg. 7 h 35 min
EA. 40 kcal/FFM

145 min
Warm up for 15 min

1.Strength
Pause front squat + Front squat
Build to challening 1+2 for the day

2.Metcon
4 rounds, each for time:
3 Bar muscle ups
20 Cal row
6 Burpees over rower
3 Bar muscle ups
- Rest 2 min between sets
- Times: 3.08, 3.28, 3.03, 4.11

3.Strength accessory
A. Strict pull ups
- 3 x 8

B. 4 sets (from Friday):
8-12 Narrow grip Bench press - 37.5 x 8, 10, 10, 11
8-12 V-handle Lat pulldowns - 40 x 8 10 10 10

C. 3 sets:
6+6 sa. DB press - 30 lbs
10+10 bicep curls - 20 lbs
12 side lateral raises - 10 lbs

D. Core
Tabata hollow hold

135 min
Warm up for 20 min

1.Gymnastics
A. MU
- Drills
- MU 12x1

B. BCTB
- Bfly x 40
- BCTB x 23 (singles)

2.Conditioning
4 rounds: 4 min on/1 min off:
250 m Run
Then, AMRAP of:
3 Handstand push ups
6 Pistols
9 Pull ups

Reps: 1 rnd + 15, 1 rnd + 16, 1 rnd + 16, 1 rnd + 15 reps

3.Core
3 sets:
10+10 side plank rotations
15+15 KB side bends w/ 20 kg

140 min
Warm up for 20 min

1.Ring MU
- Drills
- MU 23x1

2.Weightlifting
A.Drop jerks
3x3 @ light-medium weight
- 15 25 25 kg

B. Clean and jerk
5x1+3 @ 52.5-57.5 kg

C. Segmented Clean deadlift
3x5 @ 67.5 kg

3.Strength
Rear foot elevated Split squat
3x8+8 - 30 lbs

3 sets of 10 reps

30min, jokaisella alkavalla minuutilla 2 x raaka rinnalleveto riipusta

6xdeadlift
10min Otm