135 min
Warm up for 20 min

1.Squats
A. Back squat
8x65 % - 57.5
6x75 % - 67.5
4x82-85 % - 72.5
4x87-90 % - 77.5

B. Front squat
6x65 % - 52.5
6x75 % - 60
6x80 % > 60

New set every 3 minutes

2.Bench press
5x3x75 %
New set every 3 minutes
- 42.5 45 45 45 45 kg

3.Strongman
AMRAP8
10 m Sled push (heavy) - 30 kg (tekonurmella)
20 m Heavy farmer's walk - 24 kg
30 s. Rest
Reps: 8 rounds

4.Core and shoulder health
2 rounds of:
6+6 Heavyish kettlebell windmills -12 kg
30 Hollow rocks
30 GHD back extensions

5.Aerobic work
20 min easy bike

160 min
Warm up for 20 min

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

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 55 55 55

B. Clean pulls with 2 s. pause below the knee
3x3x90 % of your clean 1 RM
90 s. Rest between sets
- 65 kg

C. Split jerk
4x3, rir 2
New set every 3 minutes
- 50 52.5 52.5 52.5

3.Conditioning
Barbell cycling efficiency
2 rounds for quality:
12 Power clean + jerk x45-50 % of PC 1 RM - 32.5 kg
6 Bar facing burpee
9 Power clean + jerk x50-55 % of PC 1 RM - 35 kg
6 Bar facing burpee
6 Power clean + jerk x55-60 % of PC 1 RM - 40 kg
6 Bar facing burpee
3 Power clean + jerk x60-65 % of your PC 1 RM - 42.5 kg
Rest 3 minutes between rounds
Round times: 6.28, 6.03

4.Cool down
Easy bike for 10 min

6,8km run

140 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1
- MU 7x2

2.Conditioning
FT:
Buy in: 24 cal ski erg
Then: 27 - 21 - 15 - 9
BJO
KBS 24 kg > 20 kg
Time: 8.24

3.Strength
A. Weighted chin up
4x3
New set every 2 minutes
- 10 10 12 14 kg

B. AMRAP4
4 Strict chest to ring pull ups
4 Strict HSPU > knees on 24" box
Reps: 3 rounds + 4 CTR

Rest 4

C. AMRAP4
8 Ring row
8 Push up
Reps: 5 rounds

4.Cool down
5 min easy AB

AM: 40 min
90 s. run/60 s. walk
5.8 km, 6.57 min/km
HR 120/156

PM: 140 min
Warm up for 20 min

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

2.WL
A. Snatch from the blocks (just above the knee)
4x2x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 40 42 42 42 kg

B. Snatch pull (normal tempo)
4x3x "2 reps in the tank"
New set every 2 minutes
- 55 60 60 60 kg

C. Snatch balance + OHS
3x2+1x "2 reps in the tank"
New set every 2 minutes
- 40 42.5 42.5

3.Accessory
EMOM12:
1. 8 Heavy hip thrust - 60 kg
2. 16 Heavy goblet squat - 20 kg
3. 30 s. Heavy weighted plank - 15 kg

Rest day, total workouts of the week 7 hours, x 5
Deload week

Strength & conditioning
Metcon x 2
Aerobic work x 4 - 170 min
Upper body strength -
Squat -

Gymnastics
MU - 25
BMU - 35
BFLY -
BCTB -
HSW -

Recovery
Sleep, 8+ hrs/week - 5/7
Avg. time to bed - 23:20
Avg. hours asleep - 8 h 15 min
Avg. cals/day - n. 2600

45 min
90 s. run/60 s. walk
6.7 km, 6.51 min/km
HR 120/154

75 min

1.Aerobic work
Walking for 40 min

2.Conditioning
4 RFT:
50 air squat
50 reverse lunges
25 hollow rock
25 arch rock
15 push ups
15 leg raises
15+15 side plank raises
10+10 cossack squats
Rest 2 min between rounds
Round times: 7.10, 6.55, 6.50, 6.40

45 min
90 s. run/60 s. walk
6.65 km, 6.55 min/km
HR 122/155

Rest day