Active recovery day

A. 60 minutes of walking
Including a 15 minute breath ladder up to 6.
5.45 km, 5.4 km/h
96/121

75 min

A. For 45 min:
3 min run/1 min walk
6.6 km
143/165
6.51/5.08 min/km

B. Shoulder recovery flow

Barbell row, five sets of fives

“All Fours” Part #1
In a 4:00 Window:
400 Meter Run
15/12 Calorie Assault Bike
15 Hang Power Cleans (95/65)
Max Lateral Burpees over bar in time remaining.
Rest 4:00
“All Fours” Part #2
In a 4:00 Window:
400 Meter Run
12/9 Calorie Assault Bike
12 Hang Power Cleans (125/85)
Max Lateral Burpees over bar in time remaining.
Rest 4:00
“All Fours” Part #3
In a 4:00 Window:
400 Meter Run
9/6 Calorie Assault Bike
9 Hang Power Cleans (155/105)
Max Lateral Burpees over bar in time remaining.

5 sets of 10 bench press at moderate weight

135 min

Skill: MU practice for 45 min
6 MU

1.Weightlifting
B. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range (build the weight up as you go, start counting sets when you hit 90%).
45 55 60 62,5 65 67,5 -

2.Strength
A. Back squat – 4 x 5 @ 82-86%, rest 3 – 4 minutes

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

Romanian deadlift 3x15 reps

10 min

• 30 sek erg
• 7 Sumo dead lifts 2x24kg KB
• 7 Burpee box jumps (low)

Score is total amount of reps - 1 second on the erg is a rep

3 rounds For time:

Timecap 8 min

For the push jerks, switch hands every 5 reps

• 10 Cal Row
• 10 Single Handed Push jerks 30/25kg dumbbell
• 10 T2B

Plyo pushups 4x5 reps