4x8 Back Squat (heaviest possible)

75 min

Warm up for 15 min

A. Skillwork: HSW practice for 20 min

B. Smolov junior squat program
Week 1, day 4
10x3x72.5

C. Hamstrings @ machine 8 x 10 kg 8 x 7.5 kg
Weighted GHD hip extension 8 x 10 kg 8 x 10 kg

Use 80%

For Time

100 / 80 / 60 / 40 / 20 Double Unders
25 / 20 / 15 / 10 / 5 Thrusters

Strict HSPU 5x5

-2 Mile Run

After Party:
Tabata Sit-Ups
Stretch

90 min

Warm up for 10 min

A. Skillwork: Muscle up practice for 40 min
Muscle up 10 x 1 :)

B. Weighted dip

C. EMOM for 15 min (3 sets):
1 min. 10 pull up
2. min 10 wall ball
3. min 15 cal row
4. min 15 cal row
5. min 20 DU
173/184

45min amrap:

• 30cal SkiErg
• 30 käsipainotempaus vuorokäsin (N 20kg / M 31kg)
• 30cal soutu
• 30 ghd-istumaannousu
• 30cal assault bike
• 30 swingi (ven.)(N 24kg / M 32kg)
• 30 tuplanaruhyppy
• 30 etunojapunnerrus

Rest day, total workouts of the week 5 h, x 5
Metcon: -
Aer: ti, ke, to, la, 3 h 40 min
Squat: 1500 kg
Gymnastics: -

Sleep 5/7
Avg. tt. bed 22:35
Avg. t. asleep 7 h 55 min
Ea. 39 kcal/FFM

Deadlift 5x3 70kg
Tor time
50 dumbell snatch 10kg
50 kettlebell thruster 24 kg
50 pistols