160 min
WU 20 min
1.GS
A. HS/HSW 20 min
- 12 m. HSW

B. BMU 15 min
- 8 x 1 reps

C. Bfly + bfly CTB 20 min
- Bfly 6 5 5 6 6 = 28 reps
- Bfly CTB on box 2 x 10 + 2 x 8

D. TTB skill work - not done

2.Strength
A. Shoulder press 5 x 5+ @ 75-80%, 1 s. pause @ bottom + 2 cm.
Last set: 10 reps

3.Conditioning
A. FT with partner:
25 synchro TTB
100 KBS @ 24 kg
80 wall ball @ 20 lbs
50 cal ski
Time: 10.53

4.Accessory
A. GHD Supinated grip Barbell row 3 x 10 - 25 kg
B. GHD Sit ups 3 x 15

C. Hammer grip bicep curls 4 x 8/s.
- 20 lbs

AM: 60 min
2 Rounds:
10min Ski
10min Bike
10min Row

PM: 140 min
WU 15 min
1.GS
A. Ring MU 50 min
- RS 3 x 8
- TWB 2 x 3
- Hip pop 4 x 1
- MU straight from ground, assisted - 12 x 1
- Total of 12 MU

B. Ring dip positional strength:
3 sets: Tough effort Ring dips (RiR 2-3)
- Rest as needed
- After the last full rep, go down and hold the bottom of dip for max time
- 8 + 8 s. 6 + 8 s. 4 + 8 s.

2.Strength
A. Front squat 5 x 6
- Rest as needed
- Build to heavy, RiR 1-2

3.Accessory
A. 3 sets:
5 Cuban press complexes - 10 kg
10 DB Reverse fly (light) - 10 lbs
- Rest 60-90 s. between sets-

150 min
WU 15 min
1.GS
A. HSW 10 min

B. MU 40 min
- RS
- TWB
- HTR
- 2 S + MU x 7
- Total of 7 MU

2.Strength
A. HSPU positional work:
5 x 10 Box pike HS Scap push ups – Rest as needed

B. 5 x Tough effort Pike HSPU – Rest as needed (3-5s eccentric)
20" box + knees on box: 5 8 6 5 4 reps

B. Bench press 10 RM
- Max 3 sets-

C. Bench press
5 x 8 @ 10 RM Weight
- Rest as needed-

3.Accessory
A. False grip ring row Chest to rings hold 3 x Tough effort (Rpe 8)
- 45 35 35 s.
B. Three point DB row 3x6+6 (Heavy)
- 35 35 35 lbs.

Total workouts of the week 2 hours, x 2
Sick/rest 29.4.-2.5.2019

Metcon: -
Aer: -
Squat: -
BB: pe

Gymnastics:
BMU: 5
Bfly: 35

Sleep 5/7
Avg. 8 h 00 min
Avg. tt. bed 22:30
EA. 39 kcal/FFM

50 min
Warm up for 10 min
1.GS
A. Bfly for 10 min
- 6 7 8 6 7 = 35 reps
B. BMU for 10 min
- 5 x 1

2.Strength
A. EMOM16:
1) 8 + 8 bulg. split squat with DBs - 2 x 25 lbs
2) 12 heel el. goblet squat - 16 kg
3) 10 GHD hip ext.
4) 30 s. hollow hold

80 min
WU for 15 min
1.Shoulder press w/ 1 s. pause

2.Single arm DB row
3 x 10/s. x 12 kg

3.Side lat. raise bent arm
3 x 12 x 4 kg

4.a.High face pull
12 x 12.5 12 x 15 10 x 17.5 kg
4.b.Side lat. raise strt. arm
10 x 2 10 x 2 10 x 3 kg

5.Bicep curl & press
8 x 7 9 x 8 9 x 8 kg

6.DB bench press
10 x 8 10 x 9 10 x 9 kg

7.Bicep curl
3 x 12 x 10 kg

8.Strict pull up
3 x 6

Warm up(0:00-10:00)
2rds
20 mclimbers-2ct
200m run

Fittrain Intervals(20)
c/o Alchemy 365
A20
2-4-6-8-10-12-14-16-18-20 reps:
Burpees

After every round, complete:
10 Push Press
10 Butterfly Sit-Ups
10 Ground to Jump and Touch

Finisher
30 t-raise
60 dbl crunch
1:00 min couch stretch

Huhhailua

4 rounds for time, alternating arms each round, of

• 10 single-arm squat snatches
• 8 single-arm rows
• 6 single-arm push presses
• 4 single-arm Turkish get-ups

Women 35-lb. dumbbell, Men 50-lb. dumbbell

• 4 Round of:
Plyo Box Jump Ups (60/50 cm) 20 reps
Standard Push Ups 20 reps
One-Arm DB Power Snatch (30/22.5Kg) 10 reps