Rest day, total workouts of the week 10 hours, x 6
Week 1/3

Conditioning
Metcon x 2
Aerobic work x 3, 170 min

Gymnastics
MU -
BMU - 25
BFLY - 120
KCTB - 110
HSW -

Recovery
Avg. time to bed - 23.10
Avg. cals/day - 2700
Bodyweight 63.3 kg
Capacity - 104

deficit HSPU skills

E2MOM 5 rounds
3-7 (deficit) HSPU
10 db snatch
6-10 burpee

OHS 5-5-5-5-5

Handstand push-up training
* HSPU progression

PRESS

A) WU 3-4x:

• 10 Lu Raise (2x Plate)
• 5 Dive Bomber
• 5/5/5 Press/Push Press/Push Jerk (Empty BB)

B) Push Press
E3MOM X4:

• 3 Push Press @50-60% from 1RM Split Jerk

C) Push Jerk
E2MOM X4:

• 2 Push Jerk (DnG) @80+%

D) Split Jerk
EMOM X4:

• 1 Split Jerk @90+%

*fiiliksen mukaan ykkösiä. Voi tehä pari extraa jos tuntuu hyvetiltä.

CONDITIONING
For Time:

• 5k BikeErg (Z2) Into,

10x 2min AMRAP:

• 15 WB
• 10 Heavy DB Snatch @22.5kg
• Easy Bike for the rest of time

-Rest 3min-
Into,

• 5k BikeErg (Z2)

ACCESSORIES

A) EMOM 9:

1) 1 Set of Deficit Push Up (esim. levyjen päältä)
2) 1 Set of Wide Grip Pull Up
3) 20-30s Parallette L-Sit

B) 3-4x For Quality:

• 10 Ab Wheel (from knees) // 20-30 Hanging Knee Raise (jos ei abwheelia)
• 15/15 Pallof Press
• 20-30 Russian Twist w/Plate

Voit ottaa lisäpainoksi kp tai kk

45-60MIN
- Mieluiten juoksu. Varsinkin nyt, kun ulkona voi juosta.

Back squat 70kgx20
Row 300m
Back squat 15
Row 600m
Back squat 10
Row 1200m

170 min

1.WL
A. Every 3 minutes x 4
3 x 1 Power clean into 1 Push jerk
x 70-75 %/ 2 reps in the tank
- 47.5 50 52.5 52.5

B. EMOM7
1 Hang squat clean + 2 High box jumps

2.Metcon
A. 5 RFT:
15 cal run
12 CTB
5 squat clean @ 75 % + - 55 kg
Rest 90 s. between rounds

Times: 3.42, 3.38, 3.39, 3.39, 3.38

B. AMRAP20:
15 cal echo bike
10 Double DB hang snatch 2 x 12.5 kg
10 pull up
15 cal echo bike
20 Double DB hang clean & jerk 2 x 12.5 kg
10 pull up

Reps: 2 rnds + 30 reps

3.Strength accessory
A. 15 m sled push
- 2 x 80 kg
- 2 x 90 kg
- 10 x 100 kg

B. 3 rnds:
15 push ups
15 bicep curls
25 GHDSU

8/10-calorie row
8 handstand push-ups

Scaled WOD
AMRAP 10:
6/8-calorie ergo
6 pike push-ups