Shoulder press 4x5 @77,5%

12 min AMRAP

5 kipping HSPU ( deficit possible )
9 hang power clean (30-40kg)
12 m handstand walk

Rest day, total workouts of the week 12 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aer x 1, 85 min
BB x 1
Squat - 2665 kg

Gymnastics
MU - 60
BMU - 15
BFLY - 60
BCTB - 55
HSW - 10

Recovery
Sleep 2/7
Avg. 22:45
Avg. 7 h 40 min
EA. 41 kcal/FFM

165 min
Warm up for 5 min

1.MU
- Drills
- EMOM10: 1 MU

Hard routine
Warm up for 15 min

2.Strength
A. Front squat
- Heavy set of 5

B. Push press
- 1 RM
- 30 35 40 45 50 55 57.5 kg

3.Metcon
8x3 min on/1 min off:
A) 10 Front squat 30 kg + 6 Burpee over bar + 6 Strict HSPU > feet on box
Reps: 2 rnds, 2 rnds, 1 rnd+10+6+3 HSPU, 1 rnd+10+3 BOB

B) 10 Power clean 30 kg + 10 cal Row
Reps: 2+1 pc, 2+3 pc, 2+6 pc, 2+10 pc

HR: 169/185

4.Strength accessory
A. 3x10 supinated bent over row
- 30 35 37.5 kg

B. Ac. 50 bicep curls w/barbell

C. 4x20 GHDSU to parallel

85 min

Aerobic work
5 rounds:
15 min erg - row/bike/ski
4 strict pull ups + 8 push ups + 12 squats
HR 122/145

135 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
- Drills
- MU 1x6
- MU 10x2
- MU x26

3.Weightlifting
Power clean + split jerk 1+2
Go e. 90 s. x 10

4.Running intervals
10 x 200 m run, r. 30 s. bs.
Times: 51, 52, 52, 52, 53, 52, 54, 53, 54, 53 s.

Rest day

120 min
Warm up for 20 min

1.BCTB
- Drills
- BFLY x 35
- BCTB x 30 (singles)

2.BMU
- 2x1 + 5x2 + 1x3
- 15

3.Front squat
- 5x3x70 kg

4.Strength accessory
4 sets:
8 strict pull ups
8 shoulder press - 28 kg

AM: 75 min
Warm up for10 min
1.Rowing intervals
5 x 8 min on:2 min off @ 155-165 W
- Pace: 2.10, 2.10, 2.09, 2.09, 2.08, avg. 2.09/500 m
- Watts: 156, 158, 160, 160, 165, avg. 160
HR 164/181
Cool down for 5 min

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 10x2
- MU x26

2.BCTB
- Drills
- BFLY x25
- BCTB x25 (singles)

3.Weightlifting
A. Hang snatch x 2
Go every 90 s. x 10

B. EMOM5:
5 power snatch @ 30 kg

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