BACK SQUAT

6x3 @75%

Every 3min

TURKISH GET UP
1+1
Find your max

1min AMRAP push-ups

Rest day, total workouts of the week 11 hours, x 5
Week 3/3

Strength & conditioning
Metcon x 2
Aerobic work x 1, 25 min
Upper body strength x 1
Squat - 2080 kg

Gymnastics
MU - 45
BMU -
BFLY - 120
BCTB - 95 (singles)
HSW -

Recovery
Sleep, 8+ hrs/week - 2/7
Avg. time to bed - 23:15
Avg. hours asleep - 7 h 20 min
Avg. cals/day - 2760

Shoulder press 2x6, 1x7

LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
1-2 rounds:
10 Hip Open Frog Position (on bench)
10 + 10 Side Squat
5 + 5 Hip Airplane
10 Good Morning Squat

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1-2 rounds: Clean (Cl) Grip
3 x [Cl Start Position Forward & Backwards Balance Eyes Closed + Cl Eyes Closed]
3 x [2s Stop Above Knee Power Clean + Clean]
3 x [Clean Pull + Muscle Clean]
3 x [Chest Clean + Hip Clean + Clean Above Knee + Clean Below Knee]

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ALOITTELIJAT maksimikyykkyjen tilalla:

SNATCH DEADLIFT + HIP MUSCLE SNATCH kyynärpäät edellä - katse eteenpäin
3[1+3]@keppi/tanko pal. 1 min

SNATCH DEADLIFT + HIP MUSCLE SNATCH AND POWER CATCH jaloista kuuluu ääni
3[1+3]@keppi/tanko pal. 1-2 min

SNATCH + SNATCH BALANCE
4[1+4]@keppi/tanko pal. 2min

CLEAN DEADLIFT + HIP CLEAN
2[1+3]@35%, 2[1+2]@45% -> kehonp. pal. 2 min

TAKAKYYKKY
8@40%, 6@50%, 8@55%, 6@60%, 8@55%, 6@60% kehonp. pal. 2-3 min

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OHEISHARJOITTEET 2 kierrosta

8+8 KULMASOUTU LANKUSSA yläkroppa korokkeella, DB
10+10 BULGARIAN SPLIT SQUAT
10+10 WINDMILL, DB/KB/PL

DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI TEE KOTONA!!!

E90 sec for 15min(10sets)
Back squat x5 @light weight
Last set is an amrap, RPE 8, save one or two reps in the tank. Don’t go to fail!
+
3 rounds
In 2min
200m run
Amrap push ups
1min rest
200m run
Amrap TTB
1min rest

Min 0-12 Box 04200 ”braketrough”

5 Rounds
7 pull up
9 wall ball 9/6 kg
11 burbee

Min 12-15 1RPM of complex

Clean+hang clean+jerk

Min 15-21 AMRAP

10cal echo bike
10m handstand walk
2 BMU

Osion 2 (1RPM) saa aloittaa heti kun osio 1 on suoritettu. Osion 3 voi aloittaa vasta minuutilla 15.

5 @60%
3 sets of 5 @70%

For Time:
Row 3000/2400m
DU's 300
Run 3000m

Option 2.

Run/Row/Bike/Ski
45-75min.
Easy aerobic pace.