50min easy
10min moderate

2x 30min erg

5 x
20 knee raises
20 shoulder press

3x max reps / 3min
50%

Bench Press @ 60-70%

10, 10, 10, 10, 10

SO 2,5min

3x8 /2 min

deadlift 6x6 7 3min

75-80%

KB Curls: 3 x 8-10. Rest 60s.
+
Resisted Nasal Breathing: 15 breaths.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch

150 min
WU for 20 min

1.BCTB
- BFLY x 35
- BCTB x 20 (singles)

2.WL
A. Snatch from the blocks (just above the knee)
2x85% 45
1x87-90% 47.5
1x92-95% 50
2x80-82% 42.5
3x75% 40
- New set every 3 minutes

B. Snatch pull (2 s. pause below the knee)
4x2
"1 reps in the tank"
- New set every 2 minutes
- 60 kg

C. Snatch balance + OHS
3x1+1
"1 rep in the tank"
- 42.5 45 47.5
- New set every 2 minutes

3.Accessory
EMOM12
1. 10+10 side plank raises
2. 8 barbell hip thrust 70 kg
3. 4+4 One leg jump to low box/plate pile - rogue bench

Rest day, total workouts of the week 13 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 1, 30 min
Upper body strength x 1
Squat - 1855 kg

Gymnastics
MU - 50
BMU -
BFLY - 100
BCTB - 80 (singles)
HSW -

Recovery
Sleep, 8+ hrs/week - 7/7
Avg. time to bed - 23:10
Avg. hours asleep - 8 h 20 min
Avg. cals/day - 2900