At Helsinki

Rest day, total workouts of the week 9 hours, x 4
Deload week

Strength & conditioning
Metcon x 2
Aerobic work -
Upper body strength -
Squat - 2450 kg

Gymnastics
MU - 55
BMU -
BFLY - 120
BCTB - 85
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23:25
Avg. hours asleep - 7 h 30 min
Avg. cals/day -

Quad Blast: 1-3 round
25 x ilmakyykky
24 x askelkyykky
24 x hyppyaskelkyykky
15 x kyykkyhyppy

Strict Overhead press
Pystypunnerrys 6x3
Lapaleukoja 6x3

110 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 40 (singles)

2.WL
A. Jerk lowering practice

B. Clean + Push jerk + Split jerk
- Build to RPE 9 1+1+2 for the day > 1+3, no split jerks

C. Every 90 s. for 3-6 sets:
Clean + 2 Split jerks @ 85-90% of todays top weight > push jerks
- 4 x 1+2 x 50 kg

3.Segmented Clean deadlift
- 3x5 @ 100-105% of All time Clean PR
- 72.5 kg

Rest day

EMOM 8
3 Touch & Go Power Snatch
Moderate weight.

150 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 40 (singles)

2.WL
A. Hang Snatch from mid thigh
- Build to RPE 9 Single for the day

B. Every minute on the minute for 3-6 sets:
- Hang Snatch from mid thigh @ 85-90% of todays top set

3.Back squat
A. Sets of 5 up to RPE 8.5
- 55 65 70 75 kg

B. Working sets
- 3x5x75 kg

C. Back squat jumps
4x3x15 kg

4 sets of 2 @84-89% of 1 RM jerk

3 sets of 8