120 min
Warm up for 20 min
1.GS
A. HSW 15 min
- Drills
- 10 m.
B. Bfly 10 min
- 35 reps
C. Bfly CTB 15 min
- Box drills x 4
- Swing + CTB 3+3 x 4

2.Strength
A. Back squat
Build to challenging set of 8 (RiR 2-3)
-then-
2x8 @ last working weight
- Rest as needed

3.Accessory
A) DB Z-Press 3x8 (Heavy) - 15 20 20 lbs
B) DB Single arm High pull 3x8+8 - 15 15 15 lbs
C) Ring face pull 3x6-10 - 8 8 8
- Rest 60 s between sets, alternate exercises-

140 min
Warm up for 20 min
- 20 bfly

1.GS
A. MU for 50 min
- RS
- TWB
- HTR
- 2 S + MU 6 x 1 + 3 x 2
- Total of 12 MU

2.Strength
A. Bench press 5 RM

3.Conditioning
A.10 x 1 min on/ 1 min off: Row
- Hard, but consistent.
- 256 257 263 266 267 269 271 272 273 274
- 1.57 1.56 1.54 1.52 1.52 1.51 1.50 1.50 1.49 1.49

4.Accessory
A) Heel elevated goblet squat 4x10 (Light weight, slow on the way down)
12 16 20 20 kg
B) KB Lateral lunges 4x10 (Light weight, stay upright!)
6 8 8 8 kg
C) Ring body saw 4x8-12 (Stay hollow)
8 8 8 8

Rest day, total workouts of the week 5 h, x 5
Metcon: -
Aer: ti, ke, to, la, 3 h 40 min
Squat: 1500 kg
Gymnastics: -

Sleep 5/7
Avg. tt. bed 22:35
Avg. t. asleep 7 h 55 min
Ea. 39 kcal/FFM

75 min
Run 2 min/walk 1 min
11.7 km
HR 121/147
6.31/4.53 min/km

70 min
Warm up for 10 min

1.Back squat - 5 x 5

2.Bulgarian split squat w/barbell - 3 x 8/s.
40 40 40 kg

3.Hip thrust - 3 x 12
60 kg

4.A) Hamstring machine 3 x 10
30 30 35 kg
4.B) Abductor machine 3 x 15
40 45 45 kg

5.EMOM7: abs

50 min walking

60 min swimming

Uinnin lyhytkurssi: käännökset

Kyykyt 3 x 8

Rebel open laji 1

Sen jälkeen oma valintainen treeni

leppee