Rinnalleveto + saksityöntö,

3 x 1+1, 90 - 95 %

Back squat 3x5 @ 65%

4 Rounds for Time
2 Squat Cleans (185/125 lb)
15 Push-Ups
99 Double-Unders
12 Sit-Ups
23 Deadlifts (185/125 lb)
13 Box Jumps (24/20 in)

Seated shoulder press 3x6, 1x4

Daily max for c&j triples 20min

Snatch 3-2-1 3-2-1 3-2-1

Reset every rep. Keep the grip on every set. Drop the barbella after last rep. Add weight on every set. 2min rest after every set.

Eilinen/Lepo

Eilinen/Lepo

Rest day, total workouts of the week 13 hours, x 7
Week 2/3

Strength & conditioning
Metcon x 2
Aer x 1, 45 min
BB x 2
Squat - 3065 kg

Gymnastics
MU - 60
BMU - 15
BFLY - 90
BCTB - 90
HSW - 25

Recovery
Sleep 0/7
Avg. 22:50
Avg. 7 h 05 min
EA. 42 kcal/FFM

160 min
Warm up for 5 min

1.BMU
- 1 + 2 + 4x3
- 15

Hard routine

2.WL
Power clean + push jerk
H1+1

3.Metcon
4 rounds, IGYG:
13 BJO
11 C&J @ 42.5 kg
2 rope climbs
Times: 2.24, 2.23, 2.18, 2.10

4.Strength accessory
A. SCTB pull up
- 4 4 5 5

B. Stationary dips
- 4x8

C. 3 sets:
5+15 DB press - 25 + 15/15/10 lbs
10/s bicep curl - 20 20 20 lbs
8 side lat. raise - 15 15 15 lbs

D. 3 sets:
10 v-up
15 hollow rock
15 leg raises