20 + 140 min
1.GS
A. WU 5 min
B. Bfly 10 min
- 5 7 6 4 6 5 = 33 reps
C. FQ: 15 kip. CTB

Hard routine
WU 20 min

2.Strength
A. DL 4 RM

B. 3 x 4 @ 85 %

3.Conditioning
A. FT:
6000 m bike
4000 m row
2000 m ski
Time: 40.52

4.Accessory
A. Bicep curl & press
5x15 5x15 11x15 lbs
Then 3 reps every 15 s. x 7 sets

B. 3 rounds:
3-point row 8/s. x 15 kg
Side lat. raise 8 x 10 lbs

C. Bicep curl w/barbell
3x7+7+7

AM: 70 min
2 min run/1 min walk
10.55 km
136/161
6.44/4.05 min/km

PM: 150 min
WU for 20 min
- 25 bfly
1.GS
A. HS/HSW 10 min

B. MU 50 min
- RS 3 x 8
- TWB 2 x 3
- Low ring pull back 3 x 8
- Pull to chest 4 x 1
- MU 11 x 1

C. Kipping HSPU Capacity
Every 90 s. for 10 sets:
Tough effort kipping HSPU
- 4 reps

2.WL
A. Snatch pull + Snatch
Build to challenging 1+2 for the day

3.Strength
A. 4 sets:
Tough effort Deficit push ups (RPE 9, big deficit) 11 11 11 10
Tough effort Chest to bar hold (Rpe 9, vastaote) - 20 20 20 16 s.
- Rest 90 s. - 2 min between sets -

Partner WOD:
4 Rounds of:
Partner 1: Run 400m
Partner 2: 8 Power cleans 60/40kg then amrap Burpees until partner returns
Each partner run 4 times. Score is total time, subtracting 1 second for every burpee completed.

30 min walking

160 min
WU 20 min
1.GS
A. HS/HSW 20 min
- 12 m. HSW

B. BMU 15 min
- 8 x 1 reps

C. Bfly + bfly CTB 20 min
- Bfly 6 5 5 6 6 = 28 reps
- Bfly CTB on box 2 x 10 + 2 x 8

D. TTB skill work - not done

2.Strength
A. Shoulder press 5 x 5+ @ 75-80%, 1 s. pause @ bottom + 2 cm.
Last set: 10 reps

3.Conditioning
A. FT with partner:
25 synchro TTB
100 KBS @ 24 kg
80 wall ball @ 20 lbs
50 cal ski
Time: 10.53

4.Accessory
A. GHD Supinated grip Barbell row 3 x 10 - 25 kg
B. GHD Sit ups 3 x 15

C. Hammer grip bicep curls 4 x 8/s.
- 20 lbs

AM: 60 min
2 Rounds:
10min Ski
10min Bike
10min Row

PM: 140 min
WU 15 min
1.GS
A. Ring MU 50 min
- RS 3 x 8
- TWB 2 x 3
- Hip pop 4 x 1
- MU straight from ground, assisted - 12 x 1
- Total of 12 MU

B. Ring dip positional strength:
3 sets: Tough effort Ring dips (RiR 2-3)
- Rest as needed
- After the last full rep, go down and hold the bottom of dip for max time
- 8 + 8 s. 6 + 8 s. 4 + 8 s.

2.Strength
A. Front squat 5 x 6
- Rest as needed
- Build to heavy, RiR 1-2

3.Accessory
A. 3 sets:
5 Cuban press complexes - 10 kg
10 DB Reverse fly (light) - 10 lbs
- Rest 60-90 s. between sets-

150 min
WU 15 min
1.GS
A. HSW 10 min

B. MU 40 min
- RS
- TWB
- HTR
- 2 S + MU x 7
- Total of 7 MU

2.Strength
A. HSPU positional work:
5 x 10 Box pike HS Scap push ups – Rest as needed

B. 5 x Tough effort Pike HSPU – Rest as needed (3-5s eccentric)
20" box + knees on box: 5 8 6 5 4 reps

B. Bench press 10 RM
- Max 3 sets-

C. Bench press
5 x 8 @ 10 RM Weight
- Rest as needed-

3.Accessory
A. False grip ring row Chest to rings hold 3 x Tough effort (Rpe 8)
- 45 35 35 s.
B. Three point DB row 3x6+6 (Heavy)
- 35 35 35 lbs.

Total workouts of the week 2 hours, x 2
Sick/rest 29.4.-2.5.2019

Metcon: -
Aer: -
Squat: -
BB: pe

Gymnastics:
BMU: 5
Bfly: 35

Sleep 5/7
Avg. 8 h 00 min
Avg. tt. bed 22:30
EA. 39 kcal/FFM

50 min
Warm up for 10 min
1.GS
A. Bfly for 10 min
- 6 7 8 6 7 = 35 reps
B. BMU for 10 min
- 5 x 1

2.Strength
A. EMOM16:
1) 8 + 8 bulg. split squat with DBs - 2 x 25 lbs
2) 12 heel el. goblet squat - 16 kg
3) 10 GHD hip ext.
4) 30 s. hollow hold

80 min
WU for 15 min
1.Shoulder press w/ 1 s. pause

2.Single arm DB row
3 x 10/s. x 12 kg

3.Side lat. raise bent arm
3 x 12 x 4 kg

4.a.High face pull
12 x 12.5 12 x 15 10 x 17.5 kg
4.b.Side lat. raise strt. arm
10 x 2 10 x 2 10 x 3 kg

5.Bicep curl & press
8 x 7 9 x 8 9 x 8 kg

6.DB bench press
10 x 8 10 x 9 10 x 9 kg

7.Bicep curl
3 x 12 x 10 kg

8.Strict pull up
3 x 6