75 min
WU for 15 min
1.Shoulder press
- 5 x 5+
- Last set 8 reps

2.5 sets:
- 10 DB side lateral raises - 4 4 4 4 4 kg
- 15 low cable pulley - 30 30 30 30 30 kg

3.4 sets:
- 12 Face pull - 15 17.5 15 15 kg
- 8+8 seated sa. DB press - 8 8 9 9 kg

4.3 sets:
- 10+10 3-point row - 14 14 16 kg
- 8+8 hammer grip bicep curl 9 9 9 kg

5.EMOM7:
- Abs

160 min
WU for 20 min
1.GS
A. HSW 15 min
- 20 m.

B. MU 55 min
- Skill drills
- MU 7 x 1 + 5 x 2
- Total of 17 MU

C. MU strength
- Low ring leg assisted Muscle ups
Accumulate 15-20 reps - 15 reps
- False grip hollow rocking swings 3-4 x 5-10
3 x 6
- 1⁄2 rocking pull up 3-4 x 5-10
2 x 6

2.Strength
A. Back squat 5 x 5+ @ 80%
- Rest as needed-
- Last set 12 reps

B. 4 sets:
- Single leg Barbell RDL 6+6 - 40 40 40 40 kg
- Single leg Seated knee extensions 10+10 - 5 5 5 5 kg

150 min
WU 15 min
1.GS
A. HSW 20 min
- Drills
- 20 m.

B. BMU 15 min
- Drills
- 10 x 1 reps

C. Bfly + bfly CTB 20 min
- Bfly - 35 reps
- Box drills 2 x 8 reps
- Kipping CTB - 19 reps

D. Strict HSPU Strength work - 4 sets:
Max effort Pike Box HSPU w/ 1 s. pause 2 cm off the floor
7 8 7 8 reps
- Rest as needed, then after 4 sets -

E. DB Z-Press
4 x 5 (Heavy!)
- Rest 90 s. between sets -
20 25 25 25 lbs

2.Strength
A. Bench press 3 RM (Max 2 sets)

B. Bench press 5 x 1@ 3 RM Weight
- Rest as needed -

C. 5 sets:
- Strict pull ups 5 x Tough (RiR 1-2, vastaote) - 14 8 7 7 6 reps
- Hollow rock side rolls 5 x 8-12 - 8 8 8 8 10 reps
- Alternate, rest 60 s. between sets -

Rest day

140 min
1.Warm up & preparation for KK qualification 2019
- Row + mob.
- Movement prep: MU, TTB, CTB, HSPU, snatch, cluster
- Conditioning prep

2.KK qualification
A. 8 min AMRAP:
15 cal row
20 TTB
15 cal row
15 CTB
15 cal row
7 MU
Result: 1 MU / 81 reps (Tiebrake in CTB 4:43)

B. 8.00-13.00: Find max weight in snatch + hang snatch 1+2
Result: 41 43 45.5 kg
Tiebrake 12.59 (done as power snatches)

C. FT, in 15.00-25.00:
80 DU
30 DL 50 kg
10 HSPU
80 DU
20 FS 50 kg
10 HSPU
80 DU
10 cluster 50 kg
10 HSPU
Result: 62 DU in round 3 / 25.38

3.GS
A. MU for 20 min
- 8 x 1 reps

B. MU strength
- False grip Top of Ring pull up hold
Accumulate 60-90 s. in 5-10 s. intervals - 6 x 10 s.
- Ring Bottom of dip hold
Accumulate 60-90 s. in 10-15 s. intervals - 6 x 10 s.

120 min
WU 15 min
1.GS
A. MU 30 min
- Skill drills
- MU 6 x 1

B. TTB, CTB & HSPU practice for 15 min

2.WL
A. Snatch + hang snatch 1 + 2
- 25 25 30 35 kg
- Find a heavy weight in 5 min window
- 40 (42.5) 42.5

B. Cluster
- 25 25 30 30 35 35 40 40 45 45 kg

Rest day, total workouts of the week 15 hours, x 7

Metcon: ti, ke, la
Aer: pe, 60 min
Squat: 2665 kg
BB: ma, ke, pe

GS:
Pull up -
CTB - 25
TTB - 65
HSPU - 70

MU - 43
BMU - 13
Bfly - 55
Bfly CTB -
HSW - 55 m.

Sleep 2/7
Avg. tt. bed 22:25
Avg. t. asleep 7 h 25 min
Avg. EA 38 kcal/FFM

3x12 min amraps (2 min rest and rotation)
1A:
1k run remaining time amrap
20 BBJO@24/20”
20 Devils press@22.5/15

1B:
1k run remaining time amrap
20 D-ball squat@30/20
20 D-ball O.S

1C:
1k run remaining time amrap
20 KBS@24/16
20 KBSnatch

40min emom:
1. minute 20reps kb swing 24kg
2. minute 10reps push ups
3. minute 30reps air squat
4. minute rest

Dumpbell snatch, alter, 10minutes 30sec on - 30sec off.