Burpees yesterday was a bad idea....

For Time: 21-15-9
-HSPU
-Ring Dip
-Push Up

Rest day, total workouts of the week 17 hours, x 8

Metcon: ma, ti, ke, pe, la
Aer: ti, to, 50 + 35 = 85 min
Squat: 3130 kg
BB: ke, la

Gymnastics:
CTB - 20
Pull up -
TTB - 50
HSPU - 70

MU - ma, ke, pe 33
BMU - ke, la 33
Bfly - 130
Bfly CTB - ti
HSW - 44 m.

Sleep 1/7
Avg. t. asleep 7 h 30 min
Avg. tt. bed 22:25
EA 42 kcal/FFM

40 + 165 min
Warm up for 10 min
1.Gymnastics
A. BMU practice for 20 min
- 10 x 1
B. Bfly pull up practice for 5 min
- 6 5 5 10

Hard routine
1.Warm up for 20 min

2.Strength
A. Back squat 5 x 4

B. 4 rounds:
4 negative pull ups - 8 sec. down
4 strict negative HSPU - 4 sec down, 24" box
Rest 90 s. btw. sets

3.Conditioning
A. EMOM30
1) 10 cal row
2) 6 burpee over DBs + 30 DU > 20 DU
3) 6 burpee over DBs + 8 DB thrusters @ 35 lbs > 6 @ 30 lbs

4.Accessory
A. 4 x 10 barbell row - 35 30 25 20 kg

B. 4 x 10 side lateral raises - 10 lbs 2.5 2 1.5 kg

C. EMOM7: abs

D. 3 x 8 bicep curl with barbell

E. Bicep curl with DBs - 6 x 25 8 x 20 12 x 15 lbs

Lämmittely ja mobility

Harjoitellaan painonnostoa

Metcon 10min "mini cindy"
5 leukaa
10 punnerrusta
15 kyykkyä

Loppuvenyttelyt

3 Rounds @ 1-2 RIR
8-12/side Single-leg hip thrusts
8-12/side KB sidebends
6-10 Reverse nordics

For Time:

-50 Burpees
-50 Thrusters (45)
-200 Meter Walking Lunges
-50 Thrusters (45)
-50 Burpees

3 rounds:
6-8 weighted pull-ups
10-12 db seated shoulder press
Max rep hspu (vara 1-2)

3 rounds:
1 käden kulmasoutu

WOD:

Three rounds for time of:
50 Double-unders
25 Wallball "2-for-1's" (20/14)

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

21-15-9
SDHP 75#
HSPU(used the bands)

3min rest
3rounds of:
1min of max push ups
1min plank