Rest day, total workouts of the week 13 hours, x 7
Week 2/3

Strength & conditioning
Metcon x 2
Aer x 1, 45 min
BB x 2
Squat - 3065 kg

Gymnastics
MU - 60
BMU - 15
BFLY - 90
BCTB - 90
HSW - 25

Recovery
Sleep 0/7
Avg. 22:50
Avg. 7 h 05 min
EA. 42 kcal/FFM

160 min
Warm up for 5 min

1.BMU
- 1 + 2 + 4x3
- 15

Hard routine

2.WL
Power clean + push jerk
H1+1

3.Metcon
4 rounds, IGYG:
13 BJO
11 C&J @ 42.5 kg
2 rope climbs
Times: 2.24, 2.23, 2.18, 2.10

4.Strength accessory
A. SCTB pull up
- 4 4 5 5

B. Stationary dips
- 4x8

C. 3 sets:
5+15 DB press - 25 + 15/15/10 lbs
10/s bicep curl - 20 20 20 lbs
8 side lat. raise - 15 15 15 lbs

D. 3 sets:
10 v-up
15 hollow rock
15 leg raises

110 min
Warm up for 15 min

1.HSW
- 13 m

2.BCTB
- Drills
- BFLY x 35
- BCTB x 35 (singles)

3.Back squat
- 5x5

4.Strength accessory
3 sets:
10 hip thrust - 60 65 65 kg
8 hamstring curls on rower
6/s. bulg. split squat - 30 30 30 lbs

AM: 45 min
3 min run/1 min walk
HR 136/164
6.65 km
6.49 min/km

PM: 100 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 13x2
- MU x32

2.Weightlifting
Clean + push jerk + split jerk
Go every 90 s. x 8

3 rounds “Alexander”
31 Back squats
12 Power cleans

Find your tn’go max weight of this complex.

5*3min rounds with 1min rest:

1min airbike
1min db snatch
1min wallball
1min rest

Metcon (time)
3 rounds for time of:
20 cal row
30 sit-ups

21-15-19
Air squat
Push-up
Pull-up

For time, teams of 3

Buy in 2000m bike
100 D-ball over shoulder 50kg
100 Db snatch 22,5kg
100 Burpee Box jumps
100 Wall Ball 9kg
100 T2B
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