60 min swimming

170 min
Warm up + COS 20 min

1.MU
- Drills
- MU 9x1 + 8x2
- MU x 25

2.BFLY + BCTB
- Bfly x 25
- Kip swing + BCTB 5 x 3+3
- CTB + bfly 5 x 1+1

3.SHSPU
A. Box pike HSPU Accumulate 30-40 reps for Quality!
- 8 x 5 = 40 reps

B. Assisted lift off hold 4 x Max effort
- 8 6 5 6 s.

4.Front squat
5x3 @ 70-75kg

5.Depth jumps
3x5

6.Strength
A. 3 sets:
EZ-Bar Skull crushers x 15 - bar
DB Bicep curls - 12 15 15 x 20 lbs

150 min
Warm up + COS 20 min

1.HSW
- 23 m

2.BFLY + BCTB
- Bfly x 35
- Kip swing + BCTB 3 x 4+4
- Bfly + BCTB 4+0 5+0 4+0 5+0
- CTB + bfly 8 x 1+1

3.Jerk balance
3x5 @ light weight
- 25 25 25 kg

4.Clean and jerk
Heavy, but technical single for the day

5.Clean pull on riser
3x5 @ 100-105% of 3)
- 67.5 kg

6.Core
A. 8x20s on/10s off: V-ups

7.Supinated single arm pulldown
- 3x10

AM: 60 min
Warm up for 10 min
1.Rowing intervals
A. 3 x 2000 m @ 2:08-2:10/500 m pace
- Rest 90 s between sets
- Times: n. 2.09.5, 2.08.5, 2.07.5
- HR 171/188
Cool down for 15 min

PM: 140 min
Warm up + COS 20 min
1.HSW
- 22 m

2.Ring Muscle up practice
A. Ring muscle up
- Drills
- MU 10x1 + 5x2
- MU x 20

B. Strict muscle up
- 4x1 + 3x2

C. Front swing pull back
- Accumulate 50 reps in sets of 6-10

3.Shoulder press cluster sets
4 x 3-2-2 @ 30-32.5 kg
- Rest 15 s between sets, 2-3 min between rounds

4.Strength
A. 4 sets:
8 Horizontal T-bar row - 30 30 30 30 kg
15 DB Lateral raises - 10 10 10 10 lbs
- Rest 90-120 s between sets

Lepoja

Rest day, total workouts of the week 14 hours, x 7

Strength & conditioning
Metcon x 2
Aer x 2 - 120 min
BB x 1
Squat 1065 kg

Gymnastics
MU - 75
BMU - 5
BFLY - 70
BCTB - 50
HSW - 65 m

Recovery
Sleep 2/7
Avg. 23:15
Avg. 7 h 25 min
EA -

Rest day @ Seinäjoki & Helsinki

170 min
Warm up & COS 15 min

1.MU
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. MU
- 2x1 + 9x2
- MU x 20

2.SHSPU
A. Lift-off + Pike push up 3-4 x Max effort
- 8 7 7

B. Deficit push ups 4 x Max effort
- 10 kg plates
- 12 11 9 9

3.Conditioning
Linna masters qualification

Part A.
AMRAP 6 minutes:
15/12 Calories Row
12 Toes to Bar
9 Overhead Squats - 30 kg
- Reps: 2 rounds + 12 + 12 + 7 OHS

Rest 3 minutes

Part B.
On the minute for 6 minutes with increasing weights:
3 Power Clean + 3 Front Squat + 3 Shoulder to Overhead
- 35 40 45 50 55 60 kg
- Reps: 3 power clean @ 60 kg

Rest 3 minutes

Part C.
AMRAP 6 minutes:
40 m DB Overhead Walking Lunges- 15 kg
30 C2B Pull Ups
20 Box Overs 60/50 cm
10 DB Devils Press
Max Bar Muscle Ups in the remaining time
- Reps: 26 CTB

4.Strength
A. 3 sets:
Archer ring rows x 10
Half kneeling DB Press x 6+6 - 20 25 25 lbs

10550 m c2 bike
10550 m ski
10550 m row
10550 m assault bike

Hr limit 150/min

AM: 75 min
3 min run/1 min walk
12 km, 6.35 min/km
HR 135/161

PM: 140 min
Warm up & COS 20 min

1.HSW
- 21 m

2.MU
- Drills
- MU 11x1 + 7x2
- MU x 25

3.BFLY + BCTB
- Bfly x 40
- Kip swing + BCTB 5 x 4+4
- BCTB singles 5 x 1

4.FS
A. 5x3 @ 67.5-72.5 kg
- Rest as needed