Assault bikellä MAX EFFORT joka vedolla ihan täysiä niin nopeesti ku menee.
E2MOM 20cal 5 vetoa

Narrow grip bench press 8-8-8-8 reps

1 x Power Clean + 1 x Hang Squat Clean
4 x 1 at a moderate weight or 80% of 1RM Clean. Rest 2:00
- Build from last week.

Practice:
Ring muscle up row

EMOM 12 min
6-10 Ring kip swings
1-2 Wall walks
6-12 Pistols, alt

For time:

60 cal bike

20 wallball
20 toes to bar
20 snatch

60 cal row

20 thruster
20 lunges
20 burpee box over

rx: 42.5/30kg

Every 5min for 5 rounds
30 db one arm hang c&j 22.5/15
30 weighted step-up w/ db
AMRAP row

Rest day, total workouts of the week 10 hours, x 5
Week 2/3

Strength & conditioning
Metcon - 3
Aerobic work - 1, 40 min
Upper body strength - 2
Squat - 1185 kg

Gymnastics
MU - 15
BMU -
BFLY - 105
BCTB -
KCTB - 80
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23.15
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2750
Capacity - 108

• 2 rds:
  60s. Row/Bike
  10 Muscle snatch (below knees)
  10 OHS
  10 Ring row
  10 Push up

• 2-3 rds:
  4-6 Deadlift
  4-6 Ring dip
  Add weigths...

• Mobility...

95 min
Warm up for 15 min

1.Strength
4 sets:
6 shoulder press - 27.5 27.5 30 30 kg
6 strict pull up

2.Metcon
EMOM6:
10 thrusters - 30 kg

3.Strength
A. 3 sets:
8 bench press - 35 kg
8 DB shoulder press - 8 kg

B. 3 sets:
10 barbell hip thrust
8/s bulg. split squat

C. 3 sets:
4+4+8 lateral raises - 3 kg
15 bicep curls bent barbell

D. 3 sets:
15 side lat. raise bent arm - 3 kg
10/s bicep curls - 8 kg

E. 2 sets:
8 weighted push ups - 5 kg
10 hammer grip bicep curls w/pause - 7 kg
20 tuck ups