Brutal Trial parikilpailu Tahkolla

60 min
WU 15 min
1.Conditioning
A. Rowing intervals 8 x 1 min on/1 min off
Times: 1.58, 1.57, 1.56, 1.54, 1.53, 1.52, 1.51, 1.49
B. Cool down for 20 min

3 rounds for time of

• 21 power cleans
• Run 400 m
• Plank hold for time equal to run time

♀ 105 lb. ♂ 155 lb.

Stretch for 20 minutes.

20 min walking

120 min
WU 15 min
1.GS
A. Bfly/bfly CTB for 40 min
- Bfly x 20 reps
- Bfly pull ups, building height up each set, total of 50 reps

B. HSPU Capacity:
For time:
30 Kipping HSPU
Time: 5.30, 10 x 3 reps

C. Rope climb practice for 15 min

2.Conditioning
A. 3 rounds for time w/ a partner:
300 m Run
6 Rope climbs
30 Partner wall balls
30 Box jump overs
Time: 16.07

3.Accessory
A. 3 sets:
10+10 s Hip flexion lift off hold
15+15 s Single leg glute bridge hold

AM: 65 min
A. 2 rounds for consistency:
Row 10 minutes
Ski 10 minutes
Bike 10 minutes

PM: 150 min
WU for 15 min
1.GS
A. HSW 15 min
- 12 m.

B. MU 60 min
- Skill drills
- MU 18 x 1 reps
- Total of 18 MU

C. Ring MU Strength and control:
- 3 sets of: Feet assisted Russian dips - 8 9 9 reps
- Rest as needed, then:
- 3 sets of: Negative strict ring muscle ups - 3 3 3 reps

2.Strength
A. Romanian deadlift 5 x 8
- Rest as needed-
- Build to heavy! (RiR 1)

3.Accessory
A. 3 sets:
- 6+6 Prone hip extensions
- 10 Full can lifts
- 10 90-90 Hip rotations

150 min
WU 15 min
1.GS
A. MU 45 min
- Skill drills
- MU 10 x 1
- Total of 10 MU

B. Bfly
- 20 reps

C. Bfly CTB
- Box drills x 3 sets
- Singles 8 x 1 reps

2.Strength
A. HSPU Strength, 6 sets:
3 Pike HSPU + max hold at bottom
- Rest as needed
- 3+8 s., 3+6 s., 3+6 s., 3+6 s., 3+5 s., 3+5 s.

B. Bench press 6 RM (max 2 sets)
30 40 46 48 kg

C. Bench press 5 x 4 @ 6 RM weight
48 kg
- Rest as needed-

D. 5 sets:
- Reverse lunge to knee lift 8+8 (Slow and controlled, pause at top position)
- DB Prone row x 8 (Heavy, but controlled) - 25 lbs

Rest day, total workouts of the week 15 hours, x 7
Metcon: ke, la
Aer: ti, to, pe - 2 h 35 min
Squat: -
BB: ke, la

Gymnastics:
Pull up - 10
CTB -
TTB - 65
HSPU - 65

MU - ma, ti, pe - 33
BMU -
Bfly - ma, ke, pe, la - 230
Bfly CTB - ke, pe
HSW - ke, pe, la - 15 m.

Sleep 5/7
Avg. 22:20
Avg. 8 h 00 min
Avg. EA 39 kcal/FFM

150 min
1.GS
A. HSW practice for 15 min
- 8 m.

B. Bfly practice for 30 min
- Skill drills x 7 sets
- 25 reps

C. E2MOM16:
10 - 15 cal erg > 12 cal bike
TE butterfly pull up > 8 8 8 8 8 8 7 8 = 63 reps

2.Conditioning
A. EMOM14:
1) 3 push jerk @ 50 kg
2) 3 power clean @ 50 kg

B. EMOM15:
1) 8 TTB
2) 30 DU
3) 8 BBJO

3.Strength/accessory
A. 3 rnds:
10 bicep curls - 20 lbs
10 DB scull crushers - 15 lbs

B. EMOM7: abs

C. 3 sets:
10 side lateral raise bent arm - 10 lbs
7+7+7 bicep curl w/barbell 10 kg

D. 3 sets:
12/s. leg raise w/1 s. pause at top
12 side lateral raise straight arm - 2.5 kg

AM: 60 min
2 min run/1 min walk

PM: 160 min
Warm up 15 min
1.GS
A. HSW 10 min
- 5 m.

B. MU 50 min
- Skill drills
- MU 10 x 1

C. Bfly + bfly CTB 20 min
- Bfly - 25 reps
- BCTB - box sets x 3
- Kip swing + CTB 2 x 3
- CTB singles 5 x 1

D. EMOM8: kip HSPU x 4 reps

2.WL
A. Clean pull + Squat clean
Build to challenging 1+2 for the day

3.Strength
A. 4 sets:
10 KB Front rack step ups (Heavy!) - 4 x 12 kg
8-12 Archer ring rows - 10 12 10 10 reps
- Rest 90 s. between rounds-