155 min
Warm up for 15 min

1.BFLY/CTB
- BFLY x 70
- Praciticing rhythm through bigger butterfly

2.WL
A. Snatch
1x3x80 % 42
1x3x85 % 45
1x2x90 % 48
1x2x95 % 51
1x1x97 % 53
1x1x97-100% (55 xxx)

B. Snatch consistency work
Every 20 s. x 12- alternate between 1 & 2 movement
1) 2 TNG power snatch x 60-65 % - 30
2) 3 Bar facing burpee

3.Squats
3x80 % 71
3x85 % 75
3x90 % 80
3x75 % 67
- New set every 3 minutes

4.Accessory
EMOM6:
1) 10 Snatch grip TNG deadlift x 70-75% of snatch 1 RM - 40 kg
2) 7+7 Double DB reverse lunges - 2x15 kg

Rest day, total workouts of the week 10 hours, x 6
Week 2/3

Strength & conditioning
Metcon - 3
Aerobic work - 2, 130 min
Upper body strength - 2
Squat - 450 kg

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

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 23.05
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2840

110 min
Warm up for 15 min

1.WL
Every 20 s. for 20 lifts:
Snatch
- 40 kg

2.Metcon
5 rounds of 3 min on/1 min off:
Tough set of UB pull ups - 12
10 Clean and jerks 60/40 kg - 35 kg
1-2 Rope Climbs - 1
Max effort Run for meters
Reps: 144, 177, 175, 190, 210

3.Accessory
A. 4 supersets:
8 shoulder press - 25 27 28 28 kg
8/s bulgarian split squat - 25 lbs

B. 3 supersets:
12 side lateral raise - 10 lbs
15 GHD sit up
8+8 bicep curls - 20 lbs

90 min
Aerobic work for 90 min:
15 min erg - crosstrainer, bike, row
Then:
10 v-up
10 hollow rock
10 pike leg raises
20 ankle touches
20 pike heel touches

A,
Back Squat 9-6-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
For quality:
2x max rep Glute Ham Raises
3x8 L/8 R Cossack Squats, pick load

C,
2 rounds for max reps/distance of:
Row Calories, 3 mins
Man Makers, 15/10kg 2 mins
Sled Drag, 40/30kg, 1 min
Echo Bike Calories, 3 mins
Man Makers, 2 mins
Reverse Sled Drag,1 min
Ski Erg Calories, 3 mins
Man Makers 2 mins
Extended Arm Sled Drag 1 min

Goal:
Complete work at an RPE of 7/10. Focus on a strong and consistent pace for the calories and man maker reps across all rounds.

Shoulder press 6x2

A.
EMOM x6:
1.) Jumping jacks
2.) One leg V sit ups
3.) Walk out + Push up
4.) Air squat
5.) Hang Power clean + Push press
6.) Active shoulders w/ handstand

• Mobility...

• 2 rds:
  10-25 DU's
  5 Hang Power cleans w/ db's
  5 Push press w/ db's
  5 HSPU

B.
For time:
3 rds:
10 Strict HSPU
10 Hang Power clean w/ db's
50 DU's

Rest 1min...

3 rds:
10 Kipping HSPU
10 STOH w/ db's
50 DU's

C.
3-5 rds:
30s. Hollow rocks
30s. Sit ups
60s. Rest

• 45s. Row - Squat + twists
• 45s. Row - Up/down dog

• 45s. Row - Superman holds (alt.)

• Mobility...

• 2-3 rds: (Hard)
  6-10 cal Row
  6-10 Wallball
  (No Rest)

5x3min, 1min rest between:
3 Burpee takaperin
6 push-up
9 squat

Deadlift, maastaveto
joka alkava 3 minuutti per sarja.