AM: 40 min
60 s. run/60 s. walk
5.6 km, 7.19 min/km
HR 134/162

PM: 160 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
Bench press
A. Build up to heavy single in bench press. No fails.

B. 3x10x60 %

New set every 3 minutes

3.Metcon
From tuesday
For time:
27 cal Ski
9 Toes to bar
9 Box jumps
21 cal Ski
15 Toes to bar
15 Box jumps
15 cal Ski
21 Toes to bar
21 Box jumps
Time: 11.02

4.Accessory
A. Tabata shoulder press/bicep curls
- 10 kg, 12/14 reps

B. Tabata AMSU

5.Cool down
10 min easy AB

110 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25

2.Squats
A. Back squat
10x60%
8x70%
6x75%
4x80%

B. Front squat
3x5x70%
- 56 kg
- New set every 3 minutes on both sets

25 min
90 s. run/60 s. walk
128/161
6.41 min/km

105 min
Warm up for 20 min

1.WL
A. Clean from blocks
4x2
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 kg

B. Clean pulls
3x3
x100 % of your clean 1 RM
90 s. Rest between sets
- 70 kg

C. Split jerk
4x2
x70-75% / "2 reps in the tank"
New set every 3 minutes
- 50 kg

2.Conditioning
2 rounds for quality and frequency:
20 Power snatch 25 kg - 1.35, 1.27
60 s. Rest
20 Thruster 25 kg - 1.05, 1.01
60 s. Rest
10 Bar facing burpee - 0.38, 0.31
60 s. Rest

3.Core and shoulder health
- Not done

105 min
Warm up for 20 min

1.MU
- Drills
- MU 15 x 1

2.Strength
A. 1 RM weighted chin up
- 10 15 20 25 kg

B. AMRAP2: Max reps strict chin up
- 20

Rest 2

C. AMRAP2: Max reps strict HSPU
- 12, feet on 24" box

Rest 2

D. AMRAP2: Max reps horizontal ring row
- 20

135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25

2.WL
A. High-hang snatch 4x2
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 42.5 kg

B. Snatch pull with 3 s. first pull
4x4x85 % of your 1 RM snatch
Rest 2 min between sets
- 47.5 kg

C. Snatch balance 3x2
"2 reps in the tank"
New set every 2 minutes
- 35 37.5 40 kg

3.Accessory
3 rounds of 40 s. on, 20 s. off:
1. HC headbug - 5 kg, 12 reps
2. SL hip thrust w/DB - 15 lbs, 8+8
3. Heavy double KB front rack walk or D-ball carry walk - 2 x 16 kg

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

Strength & conditioning
Metcon x 2
Aerobic work x 4 - 220 min
Upper body strength x 1
Squat -

Gymnastics
MU - 15
BMU - 15
BFLY -
BCTB -
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2650

90 min

1.Aerobic work
For 45 min:
1) 5 min bike
2) 5 min ski
3) 5 min: 10 hollow rock, 10 windmill, gymnastic swimming, 10 lunges, 10 box step up

2.MU
- Drills
- MU 15 x 1

90 min
Warm up for 10 min

1.Conditioning
Row progression, workout 2
2 rounds:
4 min Row @ 20 SPM
3 min Row @ 22 SPM
2 min Row @ 24 SPM
Rest 5 minutes
Avg. paces: 2.10.7, 2.08.2, total 2.09.5

2.Aerobic work
Bike for 40 min
PK 2
2.25/1000 m

2 Rounds

2 min AMRAP
10 toes to bar
10 kb swing 32/24

1min REST

2 min AMRAP
one arm devils press 22.5/15

1min REST