Rest day, total workouts of the week 15 hours, x 7

Metcon: la
Aer: to - 50 min
Squat: 2500 kg
BB: ke, la

Gymnastics:
Pull up -
CTB -
TTB - 45
HSPU - 45

MU - 22
BMU - 15
Bfly - 55
BCTB -
HSW - 50 m

Recovery:
Sleep 2/7
Avg. 22:45
Avg. 7 h 35 min
EA 37 kcal/FFM

3 rnds:

5 False grip Chest to rings
3 Deep ring dips

Breaks by feel between the movements

2rounds
1 skin the cat
2+2 Hollow to arch roll on the floor

PM: 90 min
Warm up 10 min
1.Strict pull up
- 4 reps every 40 s. until failure
- Total of 10 sets + 2 reps

2.4 sets:
8 DB press - 8 9 10 10 kg
10 high cable pulley - 15 15 15 17.5 kg

3.4 sets:
12 low cable pulley - 40 40 40 40 kg
10 side lat raise - 4 4 4 4 kg

4.3 sets:
7 bicep curls - 10 10 10 kg
15 s L-sit hang

5.Push ups
- Accumulate 100 reps
- 20 x 5 reps

6.4 sets:
12 bicep curls - 12.5 kg

7.EMOM7: abs

AM: 165 min
1.Gymnastics
- HSW 13 m
- BMU 5 x 1
- Bfly x 25

2.Snatch complex

3.Tempo FS
- (31X1) 4 x 5 /3-4'
- 45 50 50 52.5 kg

4.Metcon
A. AMRAP5
3 Rope climb
8 MB over shoulder - 30 lbs
Reps: 3 rounds

Rest 3

B. AMRAP5
8 HSPU >> abmat
15 air squat
Reps: 4 rounds + 13 reps

Rest 3

C. AMRAP5
8 TTB
8 burpee
Reps: 4 rounds + 4 TTB

5.Strength
A. 4 sets:
15 Reverse hypers - 40 40 40 40 kg
- Rest 30 s.
15 Heel elevated Goblet squats - 20 20 20 20 kg
- Rest 30 s.
10 Hip thrust - 60 60 60 60 kg
- Rest 2 min

120 min
Warm up 20 min

1.Ring muscle up practice
- MU 5 x 1

• High amplitude ring swings
  Accumulate 60 swings in sets of 6-8 - 60

• Parallel blocks alternating bottom of dip swings and support swings
  10 x 3+3+3+3 > 1 x 3+3+3+3

• Front swing pull back with transition
  Accumulate 15-30 reps of: 3 pulls + 1 transition for QUALITY - 15

• False grip top of pull up L-swings with transition
  Accumulate 15-30 in sets of 3-5 - 15

2.Halting clean deadlift + Squat clean
Build to heavy 2+2 for the day

3.Done on Saturday

Windmill 5x5/5reps, moderate/warm up, rest 1min

5x 5+5reps power clean and fr.rack squat
Double heavy kb, 2min rest

5x 10reps (each hand) tactical snatch+push
Challenging, 1min rest

5x 5/5reps kb BOR
Heavy, 30sec rest.

50 min
2 min run/1 min walk

170 min
Warm up 25 min
- 10 BMU
- 30 bfly

1.HS Walk practice
- HS Body tightener 3-4 sets
- 3-4 sets Super slow Wall facing shoulder taps
- 3-4 sets of: Handstand rocks
- 20 m HSW

2.Snatch balance
Build to challenging but snappy set of 3
- 25 25 25 27.5 30 32.5 35 35

3.Hang snatch from above the knee
- Build to challenging set of 4

4.Accessory
3 sets:
10 Scap pull ups
6+6 Lateral box step ups (High box, no weight)
1000 m Easy Bike

5.Strength
A. 3 sets:
12 low cable pulley - 40 40 45 kg
10 side lat raise - 10 10 10 lbs

B. 3 sets:
8 bicep curl & press - 20 20 20 lbs
8 3-point row - 35 35 35 lbs

C. 2 sets:
15 bicep curl 15 kg
15 push up
20 pike leg raise

AM: running not done

PM: 135 min
Warm up 15 min
1. HSW
- 18 m.

2.MU
False grip low amplitude ring swings
- Accumulate 80 reps
Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10
Ring support swings
- Accumulate 60 reps in sets of 8-10
Front swing pull back
- Accumulate 50 reps in sets of 6-10
High amp ring swings with hollow pull to chest
- Accumulate 40 reps > 10 reps

3.Shoulder press
A.5 RM

B. 5x3 @ 5 RM weight

4.Core work
A. 3 sets:
Single leg Toes to bar x 8-14 - 10 10 10
GHD Back extensions + Hold x 15 + Tough effort hold - 50 45 40 s.

140 min
Warm up 20 min
1.MU
- Skill drills
- MU 8x1 + 1x2
- MU + HTR 7x1+1
- 17 MU

2.HSPU work:
A. 3 sets:
Max effort Bottom of HSPU hold
- Back to wall
- 2 2 2 s.
- Rest 2 min between efforts, then

B. 3 rounds:
15 s Max effort Box pike HSPU - 4 4 5
45 s Shoulder presses w/ stick - 5 5 5
- Rest 3 min and repeat 3 rounds. Total of 6 rounds

3.Front squat
4x6+ @ 60kg
- Rest as needed
- Last set 8 reps

4.Strength
A. 3 sets:
8+8 KB Deficit split squats (As heavy as possible!) -10 12 12 kg
6-10 (Banded) Glute ham raises - 6 6 6
- Rest 60-90 s between sets-