Juoksu n. 45 minuuttia.

15 min verryttely.

3x60m spurtteja. Kävely palautus

2x5 min reipasta juoksua, 3 min. palautus välissä

10min loppuverryttely.

Banded Pull-aparts: Max reps in 2:00
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Breathing 6s inhale + 1s hold + 6s exhale + 1s hold)

Rest day, total workouts of the week 7 hours, x 4
Deload week
The Pack Program

Conditioning
Metcon x 2
Aerobic work x 1, 60 min

Gymnastics
MU -
BMU - 25
BFLY - 50
KCTB - 80
HSW -

Recovery
Avg. time to bed - 23:45
Avg. cals/day - 2700
Bodyweight -
Capacity - 83

ACCESSORY

Emomx9
1) 40s landmine twist
2) 40s double kb front rack walk (heavy)
3) 40s pistol squats

Landmine twist:

120 min

1.BMU
- 2 x 2
- 1 x 4
- 1 x max reps: 16
= 25

2.Metcon
E4MOM x 7:
6 CTB
9 burpee to target
6 DB hang clean & jerk 2 x 15 kg
9 box step over with DBs 2 x 15 kg
Rest of the time easy bike

Times: 2.15, 2.19, 2.20, 2.13, 2.13, 2.12, 2.05

3.Accessory
A. Tabata AMSU

B. YGIG
Bicep curls 1 - 10 - 1
- 10 kg

• 2min.: Row/Bike/Run

• 1 rnd:
  60s.+ 60s. Lunge complex
  60s. Up/down dog
  60s. Shoulder rotations w/ stick

• 1min.: Row/Bike/Run

• 2 rds:
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Press behind neck
  6 OHS

• 2 rds:
  3 Snatch pull
  3 Low Hang Power snatch
  3 Snatch drops

• Mobility btw rds...

• Rest 1min btw sets

-2 ring MU
-2 wall walks

Alternate B1 / B2

B1. B-stance DB deadlift – 3 x 8-12/side @ RPE 8 (2 RIR), rest 1:00-1:30 before B2

B2. Bulgarian split squat – 3 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before B1

130 min

1.Front squat
10 x 4 x 72.5 %
- 57.5 kg
- Go every 3 min

2.Gymnastics
EMOM16:
1) 10 pull up + easy bike
2) 8 HSPU abmat + easy bike
3) 40 DU
4) easy bike

3.Metcon
AMRAP20:
3 snatch 37.5 kg
9 TTB
21 cal echo bike
Reps: 5 rounds + 1 snatch