Rest day, total workouts of the week 8 hours, x 4
Week 2/3

Strength & conditioning
Metcon x 1
Aer x
BB x 1
Squat - 1125 kg

Gymnastics
MU - 45
BMU -
BFLY - 60
BCTB - 60
HSW -

Recovery
Sleep 2/7
Avg. 22:45
Avg. 7 h 30 min
EA. 42 kcal/FFM

Rest / sick 13.-17.3.2020

Rest day

30 min massage

140 min
Warm up for 20 min

1.MU
- Drills
- MU 13x1 + 1x2
- MU x 15

2.Weightlifting
A. Power clean + push jerk + split jerk
- Go e. 90 s. x 10

B. EMOM12 (4 rounds):
1) 5 STOH - 35 35 40 40 kg
2) 5 HPC - 35 35 40 40 kg
3) 5 thruster - 35 35 40 40 kg

3.Strength accessory
A. Shoulder press
- 3 x 8 x 30 kg

B. 3 sets:
6-10 DB bench press - 30 30 30 lbs
15 bicep curl - 15 15 15 kg
8+8 DB row - 40 40 40 lbs

110 min
Warm up for 20 min

1.BCTB
- Drills
- Bfly x 35
-BCTB x 35 (singles)

2.Front squat
- 5x3

3.DL
- 4x8x85 kg

4.Strength accessory
3 sets:
8+8 bulg. split squat - 25 lbs
8 hamstring curls - 10 kg

AM: 70 min
Warm up for 10 min
1.Rowing intervals
6 x 6 min on : 2 min off @ 160-165 W
- Pace: 2.08, 2.07, 2.07, 2.07, 2.05, avg. 2.07/500 m
- Watts: 165, 167, 167, 168, 168, 175, avg. 168
HR 165/185
Cool down for 5 min

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 12x2
- MU x30

2.BCTB
- Drills
- BFLY x25
- BCTB x25 (singles)

3.Weightlifting
A. Snatch
EMOM15 x 1

B. Hang power snatch
EMOM6 x 5
- 27.5 27.5 30 30 32.5 32.5

5 x 5
Heavyish weight but safety first

A.
EMOM x6:
1.) Row / Bike
2.) 6-8 Push ups + 6-8 Ring rows
3.) 9-12 Air squats + Hollow rocks

Mobility:
- Throracic
- Shoulders
- Lats
- Couch stretch
- Pigeon

2 rds:
6 Snatch pull
6 Muscle snatch
6 Snatch balance

2 rds:
4-8 Pull up
4-8 Push jerk
Add weights...

Kulmasoutu käsipainolla 6x12-20 / puoli

Voimapyörä 5-8x8-20

Hauiskääntö tangolla 5x10