1x
Max reps
Muscle up / C2B / Pull up

75 min

Conditioning
EMOM40:
1) 10 cal echo bike
2) 12 cal row
3) 10 cal echo bike
4) rest

90 min

1.BMU
- 5x4

2.Conditioning
A1. 8-minute AMRAP
10 CTB
10 wall ball
10 cal row
Reps: 3 rnds + 6 CTB

Rest 3-minute before A2

A2. 8-minute AMRAP
10 HSPU abmat
Box step-ups, 24/20″ @ 22.5/15kg (50/35lbs)
10 cal bike erg
Reps: 4 rnds

Rest 3-minute before A3

A3. 8-minute AMRAP
10 pull up
DB snatch, alternating @ 22.5/15kg (50/35lbs)
10 cal row
Reps: 3 rnds + 10 pull up

70 min

1.Snatch
5 power snatch + 5 squat snatch
10 @ 55% - 30
Rest 1 to 2-minutes
10 @ 65% - 35
Rest 1 to 2-minutes
10 @ 70-75% - 40
Rest 1 to 2-minutes
10 @ 80-85% - 45 + 47.5

2.Back squat
- 3 x 5
- 67.5 72.5 77.5

3.Accessory
3 sets:
8 hamstring curls - 10
12 quad ext - 30

Rest day, total workouts of the week 11 hours, x 6
The Training Plan
SPP

Conditioning
Metcon x 3
Aerobic work x 2, 95 min

Gymnastics
MU - 15
BMU - 15
BFLY - 70
CTB - 70
HSW -

Recovery
Capacity - 90
Avg. time to bed - 23:45
Avg. cals/day - 2780
Bodyweight - 62.5

Amrap 30 with partner igyg
Buy in 400m run/row

100 clean&jerk 30/42,5kg
100 bar over burbee
100 deadlift 70/100kg
100 situp

130 min

1.Strength

A. Shoulder press
- 4x8x30

B. Strict pull ups
- 4x10

C. 4 sets:
8 cable row - 45
8 bench press - 37.5

D. 3 sets:
12 high cable row - 17.5 17.5 20
12 incline DB press - 2x10
10 sa. DB row - 17.5

E. 3 sets:
12 side lat raise bench - 4 4 5
12 high cable face pull - 17.5
12 bicep curls - 14

F. 3 sets:
12 side lat raise - 6
8+8 bicep curls - 9

2.Metcon
2 sets:
9 x 30 s. on : 15 s. off
Xebex airbike
R. 2 min between sets
1: 79 cal
2: 82 cal

80 min

Skills & aerobic work

B1. In a 3-minute window (for each movement), accumulate sets of:
1) 3-5 Overhead squat - 25 kg, 5+5/min
2) 3-5 Toes to bar - 5+5/min
3) 3-5 Hang clean - HSC 25 kg, 5+5/min
4) 3-5 Handstand push up - 5/min

Rest 1-minute between each movement
+
10-minute Bike @ easy pace before part B2
+
B2. In a 2-minute window (for each movement), accumulate sets of:
1) 3-4 Overhead squat - 4+4/min
2) 3-4 Toes to bar - 4+4+4/min
3) 3-4 Hang clean - HPC, 4+4+4/min
4) 3-4 Handstand push up - 5/min

Rest 1-minute between each movement
+
10-minute Bike @ easy pace before part B3
+
B3. In a 1-minute window (for each movement), accumulate sets of:
1) 3 Overhead squat - 3+3+3/min
2) 3 Toes to bar - 3+3+3/min
3) 3 Hang clean - HSC, 3+3+3/min
4) 3 Handstand push up - 3+3+3/min

145 min

1.WL
A. Clean pull + Clean pull under – 3 to 5 x 1+2 @ build up, Go every 75 to 90-seconds
- 25 30 35

B. Clean and jerk – 12 to 15 total sets
Segment clean + Clean + Jerk – 1+1+1 @ 70+%, go every 90-seconds to 2-minutes
- 50 50 52.5 52.5 55 55

C. Once the weight gets too heavy for the complex move to:
Clean + jerk – 1+1 @ continue to build up, go every 60 to 90-seconds
- 57.5 60 62.5 62.5 65 65 65

2.BMU
- 5 x 3

3.Conditioning
4 sets of intervals (A1 – A2 – A3 – A4)
A1. 8-minute AMRAP
16/12 (cal) row
64 Double-unders > 40
2 rope climb
Reps: 3 rounds

Rest 3-minutes before A2

A2. 7-minute AMRAP
7 Bar-facing burpees
7 Power clean and jerk @ 52.5/35kg > 30
7m OH walking lunges @ 52.5/35kg > 30
Reps: 3 rounds + 14 reps

Rest 3-minutes before A3

A3. 6-minute AMRAP
12/9 (cal) row
6 Bar muscle-ups > CTB
30 Double-unders
Reps: 3 rounds + 1 cal row

Rest 3-minutes before A4

A4. not done

Run 18x200m 2-10sec faster than avg cooper pace