Total workouts of the week 11 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 3
Aer x -
BB x 2
Squat - 4060 kg

Gymnastics
MU - 60
BMU - 15
BFLY - 80
BCTB - 65
HSW - 45

Recovery
Sleep 2/7
Avg. 22:40
Avg. 7 h 45 min
EA. 41 kcal/FFM

165 min

1.MU
- Drills
- MU go e. 75 s.
12x1

Hard routine

2.Power snatch + snatch
H1+1

3.Metcon
AMRAP30 with a partner:
800 m run
50 PS @ 35 kg
800 m run
10 rope climb (3 short + 2 long)
800 m run
50 BBJO
Result: 1 round + 800 m run + 19 PS

4.Strength accessory
A. Strict CTB pull up w/ red band
- 5 6 6 6

B. 3 sets:
8 DB bench - 30 lbs
8 DB prone row - 30 lbs

C. 3 sets:
12 strict DB press - 20 lbs
12/s. DB bicep curl - 20 lbs
12 side lateral raise - 10 lbs

100 min
Warm up for 15 min

1.HSW
- 15 m

2.SHSPU
- Feet on 24" box
- 8 7 7 7

3.Back squat
4x10

4.Strength accessory
A. 3 sets:
12 hip thrust - 65 kg
8 hamstring curls - 10 kg

B. 3 sets:
20 GHD back ext.
20 GHDSU

PM: 160 min
Warm up for 20 min

1.MU
- Drills
- MU 10x1 + 7x2
- MU x24

2.BCTB
- Drills
- BFLY x15
- BCTB x20 (singles)

3.Weightlifting
Power clean + split jerk 1+2

4.Running intervals
8 x 2 min on:1 min off run on assault runner
30 cal
12-12.5 km/h

Rest day

Lunge Flow video

5x60%
5x65%
5x70%
5x70%

8x65%
8x70%
8x75%
8x80%

12 min find 1RM of tng complex

1 powerclean
1 powerclean direct into jerk
1 squatclean direct into jerk

Emom 12min (A+B)
A1 Squat jump x10
A2 BB Deadlift x5 (60kg)

B1 OH Lounge walk 15m (10kg)

C1 DB Curl (12,5kg) x10 10 -- -- --
C2 DB OH Press x10 10 10 --
C2 DB Tricep FXT x 10 10 10 10

AB Tabata 20/10
- Toe tuch
- Lateral Reach
- Knee Grab