130 min

1.MU
- Drills
- MU 15x1

2.SHSPU
- 3 x 4 abmat + 10 kg plate
- 2 x 6 feet on 24" box

3.Metcon
EMOM40:
1) 14 cal ski
2) 14 cal bike
3) 14 cal row
4) rest

Rest day, total workouts of the week 12 hours, x 6
Week 3/3

Strength & conditioning
Metcon - 3
Aerobic work - 1, 105 min
Upper body strength - 2

Gymnastics
MU -
BMU - 20
BFLY - 130
KCTB - 130
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23.05
Avg. hours asleep - 7 h 35 min
Avg. cals/day - 2820
Capacity - 108

AM: 90 min

1.Front squat
- 5 x 5 @ 55 - 75 %
- 44, 48, 52, 56, 60 kg

2.Metcon
AMRAP25:
15 BJO
15 CTB/pull up/TTB
20 cal bike
10 cal ski
Reps: 5 rounds + 15 box jump overs + 8 TTB

PM: 110 min

1.Strength
A. Shoulder press
- 5 x 5 x 30 kg

B. Bench press
- 4 x 8 x 35 kg

2.Metcon
E3MOM x 6:
8 thrusters 2 x 14 kg KB
8 BBJ
8 cal AB
Times: 2.00, 1.56, 1.53, 1.52, 1.47, 1.42

3.Strength accessory
A. 3 sets:
8 incline DB press 8 kg
15 side lat raise 4 kg
15 bicep curls 14 kg

B. 2 sets:
15 push ups
15 side lat raise 3 kg

C. 3 sets:
10+10 bulgarian split squat 10 kg
15 KB DL 2x20 kg

D. 2 sets:
15 quad extensions 35 kg
15 hamstring flexion 10 kg

105 min
Aerobic work
15 min row/bike/crosstrainer
Then:
10 pike leg lifts
5+5 single leg pike leg lifts
10 v-up
10 hollow rock
20 ankle touches
30 side heel touches

120 min

1.WL
- Build up to 1 RM clean & jerk in 20 min
- 70 kg

2.Butterfly pull ups
3 RFQ:
12 pull up
12 cal bike

3.Metcon
E4MOM x 6, alt. between A & B
A)
20 DU
5 HSPU abmat
10 TTB
10 thrusters 25 kg
Times: 1.48, 1.42, 1.38

B)
20 DU
10 CTB
10 BBJO
10 pistol squat (to ball)
Times: 2.53, 2.45, 2.38

Rest day

160 min

1.BMU
- 2 x 2
- 2 x 3
- 3 x 4
= 20

2.HSPU
- EMOM5: 6 KHSPU abmat
- 3 x 5 SHSPU abmat + 10 kg plate

3.Conditioning
A. "Helen"
3 rounds for time:
400 m Run > airrunner
21 KBS 24/16 kg
12 Pull ups
Time: 11.41

B. EMOM24:
1) 14 cal ski
2) 14 cal bike
3) 14 cal row
4) rest

4.Accessory
A. 20 reps / movement for 2 rounds
No rest between movements or rounds
1. Band pull aparts
2. One arm DB press, right
3. One arm DB press, left
4. Y-lift with ligth DBs
5. T-lift with light DBs

B. Core
3 sets:
20 GHDSU
15 hollow rock
8+8 bicep curls

For time
50 wall ball 9kg
800m run
50 dumbell snatch 22.5kg
800m run
50 dumbell snatch 22.5kg
800m run
50 wall ball 9kg

Amrap 5
3 rounds
15 pull up
9 clean and jerk 42.5kg
Max effort assault bike
Rest 5'
Amrap 5
2 rounds
12 ctb
9 clean and jerk 60kg
Max effort assault bike
Rest 5'
Amrap 5
9 bar mu
9 clean and jerk 80kg

135 min

1.Snatch
A. Build up to 1RM snatch in 20 min
- 52.5 kg

B. Snatch consistency work
EMOM8
2 Power snatch
*Build up to max 85 %, start from 65 %.
- 40 kg

2.CTB
- Every 90 s. x 6: 7 CTB
- Easy bike between sets

3.Back squat
Build up to 3 RM back squat in 20 minutes
- 85 kg

4.Accessory
20-16-14-12 reps of:
Hip thrust - 50 kg
* After each completed set do:
3 High box jumps