Rest day

135 min
Warm up for 20 min

1.BCTB
- Drills
- BFLY x 30
- BCTB x 25 (singles)

2.Bench press
A. 7 RM

B. 3 x 5 @ 7 RM

3.Aerobic work
A. Easy bike for 45 min
18150 m
Avg. 2.28/1000 m
HR 122/132

135 min

1.Warm up
A. EMOM20:
1) Run
2) 3 pull up + 6 push up + 9 squat
3) Ski
4) 10 hollow rock + 10 arch rock
5) Bike

B. Squat prep + COS

2.MU
A. Drills

B. MU 15x1

C. Strict MU 6x2

3.Hang power clean + Squat clean
Build to heavy 1+2 for the day

4.Clean pull on a riser
3x5 @ 100-105% of 2)
- 60 60 60 kg

5.RMU accessory
- Not done

AM: 60 min
Warm up for 10 min

1.Rowing intervals
A. 4 rounds:
3 min/90 s. @ 2:05/500 m
- Times: 2.05, 2.05, 2.04, 2.05
- Rest 2 min

B. 4 rounds:
3 min/90 s. @ 2:03-1:59/500 m
- Times: 2.03, 2.03, 2.03, 2.02
HR: 162/182
Cool down for 10 min

PM: 90 min
Warm up for 15 min

1.HSPU Strength
A. Pike push up: Accumulate 20-30 Reps
- 25 reps

B. Box Pike HSPU: Accumulate 20-30 Reps
- 24 reps

2.Back squat
4x4 @ 80-82.5 kg

3.Reverse hyper
4x15
- 30 40 40 40 kg

4.Accessory
Isometric shoulder press at endrange 3x6x3 s.

Total workouts of the week 13 hours, x 9
Week 1/3

Strength & conditioning
Metcon x 3
Aer x 2 - 75 min
BB x 2
Squat - 1645 kg

Gymnastics
MU - 40
BMU -
BFLY - 60
BCTB - 55
HSW -

Recovery
Sleep 5/7
Avg. 23:00
Avg. 8 h 5 min
EA -

• (1+1+1)-…-(1+1+1) of:
BB Power Snatch + Hang Squat Snatch + Overhead Squat
1RM

• 5-…-5 of:
BB Bench Press (0:01 pause)
5RM
Pause @ on chest

• 5-5-5-5 of:
BB Front Squat
5 @ 9 RPE (-5% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
80-85% 1RM 5 reps
70-75% 1RM 5 reps

CHIPPER
50 Shoulder-to-Overhead 40/30
50 Russian kettlebell Swings 32/24
25 Bar Muscle up
20 Cal Row/Bike
25 Bar Muscle up
50 Russian kettlebell Swings
50 Shoulder-to-Overhead

KB emon 5min + amrap 5min x2 1min rest

KB Deadlift 2/6
KB Swing 2/6
KB Goblet squat 2/6
KB SA Puch Press 1+1/3+3
KB Upright Row 2/6
KB Rainbow 1+1/3+3