Lämmittely, 3 krs:

5 raakarive
5 etukyykky
5 pystypunnerrus
5 takakyykky
5 Vapu niskasta
5 saksiin työntö niskasta

Takakyykky 4 x 2 x 80%

Raakarinnalleveto polvelta + raakarive

7 x (1+1) x 70 ->

Raakatyöntö + Saksiin työntö (tolpilta/pukeilta)

7 x (1+1)x50-70%

160 kpl vatsoja

140 min
Warm up for 20 min

1.MU
- Drills
- MU 5x1 + 5x2
- MU x 15

2.BMU
- 1x1 + 4x2 + 2x3
- BMU x 15

3.Squats
Back squat
6x5x70 %
- Go every 3 min
- 65 kg

4.Metcon
A. EMOM8:
1) 8 cal row
2) 8 pull up + 8 thruster 25 kg

Rest 4

B. EMOM8:
1) 10 TTB
2) 50 DU

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Row 5x 1000m
Rest 2min on between.

WU: 30 / 20 sec x 9
-Burbee + 2 air squat
-Hang power snatch + OHS
-2 front squat + 2 back squat

Emom 12
1-4 min: 2 power snatch + 3 OHS
5-8 min: 2 power snatch + 2 OHS
9-12 min: 2 power snatch + 1 OHS
Rest 3 min
Emom 12 - 57-63% back squat max 1 rep painosta
odd: 3 front squat
even: 6 back squat

5rft:
10x Push press 35/25kg
250/200m Row
10x OHS 35/25kg
200m Running

Deadlift 4x3

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(25)
WRK :35 REST :25 x5
body builders
upright row
mountain climbers
v ups
plank taps

Finisher
15 side plank punch thru
1:00 hamstring stretch

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

Strength & conditioning
Metcon x 3
Aerobic work x 1, 20 min
Upper body strength x 2
Squat 2175 kg

Gymnastics
MU - 35
BMU - 15
BFLY - 145
BCTB - 15 (singles)
KCTB- 80
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 23:05
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2780

AM: 45 min
3 min run/1 min walk

PM: 170 min
Warm up + COS 20 min

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. MU
- MU+A+H 5 x 1
- MU+CTR 1 x 1
- MU 4 x 2
- MU x 14

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

2.Butterfly practice
- 3 x Box butterfly drill
- 3 x 4 Single rep butterfly + kip swing
- 3 x Tough butterfly sets - 10 12 11

3.Snatch + Overhead squat
A. Build to challenging but snappy 1+2

4.Strength
A. Accumulate 40 Wide grip lat pulldowns
- 5x8x30 kg
B. Accumulate 50 Banded tricep extensions - not done