Push up max reps

W. Pull up: 4x4

Three sets of twelve reps of incline dumbbell bench press.

Four sets of six double KB snatches. Mark weight of single KB.

Rest day, total workouts of the week 10 hours, x 5
Week 2/3

Strength & conditioning
Metcon x 3
Aerobic work x 1 - 40 min
Upper body strength x 1
Squat - 1350 kg

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

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 30 min
Avg. cals/day - 2680

150 min
Warm up for 20 min

1.MU
- Drills
- MU 17 x 1

2.Strength
A. Back squat
6x3x85 %
- 75 kg
New set every 2 min

B. Supersets
- Not done

3.Metcon
For time:
4 Rope climb
15 Deadlift 70 kg
10 Double KB clean 24 kg > 16 kg
100 m KB front rack carry
10 Double KB front squats > 16 kg
15 Deadlift 70 kg
4 Rope climb
Time: 11.24

Rest day
Extra rest, long day at work

Rest day

50 min massage

140 min
Warm up for 20 min

1.BMU
- 5 x 1 + 10 x 2
- x 25

2.Clean & Jerk complex
A. Clean
EMOM10:
1 Hang clean + 1 TNG clean
%
1-4 minutes: 65-70% - 45 kg
6-7 minutes: 70-75% - 50 kg
8-10 minutes: 75-80% - 55 kg

B. Jerk
Every 90 s x 4:
2 Push press + 2 Push jerk + 1 Split jerk
x 65-70% - 46 kg

3.Metcon
Chipper, for time:
50 cal AB
3 rounds of:
20 Chest to bar > 10
10 Double DB burpee box step overs 2x15kg
50 cal Ski erg
Time: 18.58

4.Core
- Not done