145 min
Warm up for 20 min

1.MU
- Drills
- MU 8 x 1
- MU 11 x 2
- MU x 30

2.Gymnastics capacity
A. AMRAP5
5 Wall climb - 5 CTB
30 DU - 7 cal bike
Reps: 5 rounds

Rest 2.5 minutes

B. AMRAP5
5 Toes to bar
5 Double DB jerk 2x30/22.5kg - 15 kg
5 DB squat 2x30/22.5kg - 15 kg
Reps: 5 rounds + 5 TTB

Rest 2.5 minutes

C. AMRAP5
5 Ring dip
5 DB snatch 30/22.5kg - 20.5 kg
5 DB squat 30/22.5kg - 20.5 kg
Reps: 4 rounds

3.Strict pulling & pushing
A. Find max 3 REP deficit HSPU
- Not done

Rest 3 minutes

B. For quality x 3 rounds:
8 Seated DB strict press - 12.5 11.5 11.5 kg
16 GHD sit up - to parallel

AM: 45 min
90 s. run/60 s. walk
6.35 km, 7.05 min/km
125/154

PM: 145 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 25

2.WL
A. Power snatch
- Find 1 RM

B. Consistency work for snatch
10 sets for quality:
- 1 Power snatch + 1 TNG squat snatch x 65 % of today's max
- 30 kg

3.Back squat
- 5x3x85-87 % + 4-6 Jumping lunges after each set
- 77.5 kg

4.Accessory
4 rounds of:
3 Jumps with empty barbell
3 Snatch balance x 60 % snatch 1RM - 33 kg
20+20 s Side plank

Rest day, total workouts of the week 14 hours, x 7
Week 2/3

Strength & conditioning
Metcon x 2
Aerobic work x 3 - 195 min
Upper body strength x 2
Squat - 1845 kg

Gymnastics
MU - 55
BMU -
BFLY - 170
BCTB - 85
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 35 min
Avg. cals/day - 2880

160 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.Strength
A. EMOM12
1. 3 Pause Front squat - 60 kg
2. 6 TNG push press - 42.5 kg
3. Rest

B. 3 supersets:
5 Heavy sumo deadlift - 90 kg
75s Wall facing HS hold
2min Rest

3.Metcon
For time in teams of 2: - reps changed for 1 athlete
12 Rope climb - 24 TTB
12 Power cean & jerk 50 kg - 45 kg
6 D-ball over shoulder - 22.5 kg
12 Double DB burpee box step overs 2x15kg
6 D-ball over shoulder
12 Power clean & jerk
30 cal Bike
Time: 9.58

4.Strength accessory
3 sets:
20 bicep curls - 15 kg
20 hollow rock

150 min
Warm up for 20 min

1.MU
- Drills
- MU 10 x 1
- MU 9 x 2
- MU x 28

2.Aerobic work
Week 2, for 45-90 min: - 65 min
Bike at HR 110-115
Every 10 min do:
7 strict pull ups
14 push ups
- 5 sets of pull ups + push ups
- Avg. HR 124
- Avg. pace 2.33/1000 m

85 min
Easy bike
28.5 km, 20.1 km/h
HR 116/144

130 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 25 (singles)

2.WL
A. Power clean
2x82-85%
2x87-90%
1x92-94%
1x95%
1x90%
2x75%
- New set every 3 minutes

B. Jerk: Build up to heavy 3 rep. Max 1 failed set!
- 35 40 45 50 55 57.5 60 kg

C. 2x3x70% of daily heavy
- 42 kg
- New set every 3 minutes

3.Power output intervals
- Not done

4.Core
Every 2 minutes x 3:
15s One arm ring plank hold, R > 10
15s One arm ring plank hold, L > 10
5+5 Opposite toes/fingers strict toes to bar

Metcon (Time)
5 rounds for time of:
10 Power Snatch @ 42.5kg/30kg
10 Box jumps @ 24’/20”
10 Toes to bar

Linchpin test 8
3 rounds for time:
21 Deadlifts
7 OH squats

135 min
Warm up for 20 min

1.MU
- Drills
- MU 1 x 9
- MU 9 x 2
- MU x 27

2.Gymnastics capacity
5 rounds for time > EMOM10
1) 10 Chest to bar > butterfly pull ups
2) 5 Devil's press 2 x 15 kg

3.Pulling & pushing
8-6-4-2 Deficit kipping HSPU
*After each set do 1-2 rope climbs - not done
- No deficit on 8 and 6
- 5 kg deficit on 4 and 2

4.Mobility