Total workouts of the week 8 hours, x 5

Metcon: ti, ke, pe, la
Aer: to, 20 min
Squat: 1950 kg

Gymnastics:
C2B 50
Pull up -
T2B 70
HSPU 35

MU -
BMU ke, pe 39
Bfly ke
HSW ke, pe

Sleep 2/7, avg. 22:35

140 min

1.Warm up
A. EMOM12:
1) 1 min row
2) 10 push up + 10 air squat
3) 15 KBS
4) 20 v-up/tuck up

2.Gymnastics
A. TTB skill work

3.Weightlifting
A. E2MOM for 16 min: squat clean x 1

4.Conditioning
A. For time with a running clock:
10 rope climb
50 thruster @ 30 kg
100 DU
Result: 9.37

B. At 17:00, 3 RFT:
15 burpee box jump over @ 20"
15 TTB
15 deadlift @ 70 kg
Result: 12.41

5.Accessory
A. 8 x 15 sec (4 rounds)
- 15 s. vipunosto sivulle
- 15 s. pito sivuilla suorin käsin

B. 4 rounds:
- 45 s. DB hold
- 40 forearm turn w/DB

100 min

1.JG 13.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates
- 10 shoulder flexion pulses with bar
- 20 palm push ups

B. HSW practice for 15 min

2.ATP Engine 14.4.2018
A. 5-7 set: 1 x Power Snatch + 2 x Squat Snatch
Rest as needed. Drop and Go.

B. 1 min ON, 30 sec OFF for 10 rounds (total time of workout is 30 min).
Work these as AMRAPS:

A) Row 10/7 kcal + 14 Wall ball
B) 5 TTB + 5 Box Jump + 5 Push-Up > TTB changed to 2 BMU

Result A: 9 rounds = 189 reps
Result B: 10 rounds = 120 reps

90 min

1.JG SC 11.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates

B. HSW practice for 10 min

C. 3 rounds of:
- 3 ring swings + 1 hips to rings
- 20 box assisted butterfly pull up

2.ATP SC 13.4.2018

A. "Natish” 10min AMRAP:
4 MU > 2 BMU
8 HSPU
16 KBS 32/24kg
Scale if needed. Aim for 5+ rounds.
Result: 4 + 1 BMU = 105 reps

Rest 5min

B. 5 rounds for time:
3 Power Snatch (40/30kg)
3 Squat Snatch
3 C&J (anyhow)
Result: 7.06

100 min

1.Warm up & rehab movements for 15 min

2.Strength
A. Back squat 3 x 6 AHAFA

3.Conditioning
A. EMOM21:
1) 10 cal row
2) 6 C2B
3) 40 DU

4.Accessory
A. 3 rounds:
15 reverse hyper x 15 kg
12 GHD hip extension
10/s. single leg KB DL 24 kg

Total workouts of the week 13 hours, x 8

Metcon: ma, ke, pe, la
Aer: to, la, su, 30+30+45 = 105 min
Squat: 2565 kg

Gymnastics:
C2B 50
Pull up -
T2B -
HSPU 30

MU ti 5
BMU ma 15
Bfly -
HSW ma, ke, pe

Sleep 5/7, avg. 22:45

60 min
A. 45 min aerobic work
30 min row + 15 min crosstrainer
B. JG 5.4.2018
B1. 3 rounds of:
- 10 v sits
- 20 supermans
B2. 3 rounds of:
- 15 hollow rocks
- 15 side plank raises/side

Aamu: 30 min
1 min walk/1 min run
112/134

Ip: 135 min Hard routine

1.Weightlifting
A. EMOM15: Power clean straight into split jerk x 1+1 @ 80-85 %
47.5 47.5 50 50 52.5 / 52.5 52.5 52.5 52.5 52.5 / 55 55 55 55 55

2.Strength
A. E2MOM for 10 min: Back squat
6-4-2-2-1 reps
B. E3MOM for 6 min: Back squat
1-1 reps

3.Conditioning
A. For time:
40 cal row
30 C2B
20 clean & jerk @ 42.5 kg
Time: 8.42

4.Accessory
A. 3 rounds:
- GHD hip extension x 10 @ 5 kg plate
- 30 x banded triceps push down
- 8 x bicep curl 20 lbs

B. EMOM7: ab circuit

C. 2 rounds:
- 12 reverse hyper 10 kg
- 1 round of gymnastic swimming

120 min

1.JG SC 6.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates
- 10 shoulder flexion pulses w/bar
- 20 palm push ups

B. 3 rounds:
- 6 x kick to split leg handstand
- 20 wall facing HS shoulder shrugs

C. HSW practice for 15 min

D. 3 rounds:
- 20 s. straight arm plank hold
- 20 s. straight arm plank hold, other hand & leg off floor
- 20 s. straight arm plank hold, other hand & leg off floor

2.Conditioning
A. "Mikko's Triangle"
10 rounds of:
1 min max cal bike - 10 x 15 cal
1 min max cal row - 10 x 12 cal
1 min max cal ski erg > airrunner - 12 12 13 13 13 13 13 13 13 14
1 min rest > 2 min rest
160/181

30 min
1 min walk/1 min run
116/134
7.33/5.57 min/km