Rest day, total workouts of the week 9 hours, x 5
Deload week

Strength & conditioning
Metcon x 1
Aer x 2 - 135 min
BB x 2
Squat - 1615 kg

Gymnastics
MU - 45
BMU -
BFLY - 35
BCTB - 30
HSW -

Recovery
Sleep 3/7
Avg. 22:50
Avg. 8 h 00 min
EA. -

130 min
Warm up for 15 min

1.Strength
Pause front Squat + Front squat
Build to max 1+2

2.Metcon
5 rounds, each for time:
10 P. Snatch @ 35 kg
12-18 Chest to bar - 10
15-25 Wall ball - 15 w/ 6 kg ball
- Rest 90 s between sets
- Rounds: 3.23, 3.21, 3.26, 3.40, 3.40

3.Strength accessory
A. Bicep curls YGIG 1-10-1

B. Accumulate 80 Banded Tricep extensions

C. Core
Tabata abmat situps

105 min

1.Aerobic work
2 min run/1 min walk
14.85 km, 7.07 min/km
HR 125/150

2.Accessory
Not done

100 min
Warm up for 15 min

1.MU
- Drills
- MU 5x1
- MU 9x2
- MU x 23

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
3 x 3+1 @ light weight
15 25 25 kg

B. Split jerk from blocks
5x3 @ 45-50 kg

3.Accessory
- Not done

90 min
Warm up for 20 min

1.BCTB
- Bfly x 35
- BCTB x 30

2.Pause Front squat
Build to 75% triple for the day

3.Strength accessory
3 sets:
8-12 Supinated bent over row - 10 x 40 kg
12-15 DB Lateral raises - 12 x 10 lbs
15-20 DB Skull crushers - 15 x 10 lbs

120 min
Warm up for 20 min

1.MU
- Drills
- MU 8x1
- MU 7x2
- MU x 22

2.WL
A. Muscle snatch + Overhead squat
Build to 70% effort 3+3 for the day
15 20 22.5 25 kg

B. Hang power snatch
Build to 75% effort double

3.Aerobic work
30-40 min for Quality:
750 m Row
Then 3 rounds of:
5+5 Pike Toe touch
5+5 Reverse lunge to knee lift
15 s. Active hang
Then:
1500 m Bike
Rest 60-90 s. between rounds

Soutaessa tasainen vauhti ja raakarinnallevetojen ensimmäinen maasta, loput riipusta.

50-40-30-20-10
Deadlift
Hang Power Clean
Situps
Back Squats

Run 400m at the end of each round

50-40-30-21-10

For time:

Down-ups with object (burpee ilman hyppyä)
Swings with object (KB/DB etc..)
Squats with object