Back squat 3x5@65%

A1: Bench press 3x5 @65%, amrap rpe 7 sista setet
A2: Lat pull downs 3set
B1: WP Shoulder raise 2x8
B2: Reverse DB Shoulder flys 2x12
C: DB Shoulder flys 2set

Rest day
60 min JH

160 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.Gymnastics capacity
EMOM16
1. 7 chest to bar + easy bike
2. 7 push ups + easy bike
3. 40 DU
4. Easy bike

3.Metcon
EMOM32
1) 12 cal ski
2) 12 cal row
3) 12 cal bike
4) rest

4.Accessory
2 sets:
1 round of gymnastics swimming
25 GHDSU

75 min
Warm up for 20 min

1.Metcon
A. 5 x 200 m run, r. 60 s. between sets
Times: 4.00 min/km

Rest 5

B. 10 x 500 m row, r. 60 s. between sets
Times:
2.05, 2.04, 2.03, 2.03, 2.02
2.02, 2.01, 2.01, 1.59, 1.52
Avg. 2.01.6

2.Cool down
10 min easy bike

Rest day, total workouts of the week 11 hours, x 6
Week 3/3

Strength & conditioning
Metcon - 3
Aerobic work - 1, 105 min
Upper body strength - 2
Squat - 880 kg

Gymnastics
MU - 20
BMU - 25
BFLY - 70
BCTB -
KCTB- 55
HSW -

Recovery
Sleep, 8+ hrs/week - 0
Avg. time to bed - 23.15
Avg. hours asleep - 7 h 25 min
Avg. cals/day - 2750
Capacity - 105

140 min
Warm up for 15 min

1.BFLY/CTB
- BFLY - 45
- BCTB - 10
- KCTB - 30

2.Squat
Back squat
- 6x4x72.5 %
- 67.5 kg

3.Metcon
4 rounds for time:
1 round of unbroken "barbell complex"*
10/8 cal Assault bike
30 s. Rest between rounds

"Barbell complex"
1 Cluster
2 Thruster
3 Hang squat clean
4 Push jerk
5 Front squat
x70/50 kg

Times: 2.00, 2.09, 2.00, 1.30, total 9.09

90 min
Aerobic work
15 min erg row/bike/crosstrainer
Then:
10 v-up
10 pike leg lifts
20 side heel touches
HR 125/141

120 min
Warm up for 15 min

1.BMU
- 1x1
- 1x2
- 2x3
- 1x5
- 1x6

2.WL
A. 4 x 2 Clean + 1 Jerk
x 70-75 % / "2 reps in the tank"
- 52.5 55 55 57.5 kg

B. Hang power cleans
12-9-6 Hang power clean
x 65/70/75 %
- 35 42.5 45 kg
*After each set of hang power cleans do:
20 Toes to bar > 10

3.Conditioning
AMRAP16
2 rounds of:
8 Chest to bar > pull up
8 Power snatch 30/25 kg
2 rounds of:
8 Pistol squats > 16 lunges
8 HSPU > abmat
Reps: 226 (6 rounds of first set + 5 rounds of second set + 10 lunges)
(90 s/set)

Rest day