Jordan eli suomalaisittain Jorma

Aikaa vastaan
100 Kettlebell swings (24/16)
100 sit ups
100 air squats
100 Push ups

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A/
21-15-9-3 Reps for Time
Thrusters (1st Round @50kg, then 60kg, then 70kg, then last round @80kg)
Calorie Row
Burpee Over Rower

TC:18'

B/
50 DB Push Press (2x22,5)
*start with 7 T2B every minute *

TC: 10'

Rest day, total workouts of the week 10 hours, x 5
Week 2/3

Strength & conditioning
Metcon x 3
Aerobic work x 1 - 40 min
Upper body strength x 1
Squat - 1350 kg

Gymnastics
MU - 45
BMU - 30
BFLY - 35
BCTB - 30
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 30 min
Avg. cals/day - 2680

Weighted pullup 3 RM, then max reps without weight

5x2 ja kuleksii. Puolet kehonpainosta.

6x3min, 3xA 3xB, do as fast you can every 3min

A:
12 cal assault bike
6 power clean

B:
12 cal assault bike
9 pullup

50 min AMRAP
50 cal row
50 burbee
50 cal bikeerg
50 burbee
50 cal skierg
50 burbee

• 10-10-10-10 of:
BB Bench Press (0:01 pause)
90% 10RM
Pause @ on chest

EMOM 12:
Min. 1 | 2 rope climbs (15 ft.)
Min. 2 | Rest
– Start each rope climb from a seated
position on the floor.