Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested clean and jerk warm up
A. Slow pull power clean – 15 x 1 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47.5 50 / 3x52.5 / 3x55/ 1 x 55 2x57.5 / 3x57.5

Ilta: 120 min
WU for 15 min
Skill: BMU practice for 30 min
Progressions

B. 2-position snatch (snatch + hang snatch above knee) – build to a heavy set of 1 snatch + 1 hang snatch for the day, aim for 4 to 8 sets @ 80-90%1RM range

2.SPP (Conditioning)
A. 5 rounds for time
21 cal row
15 burpees over the rower
12 DB squat cleans @ 2 x 25/17.5kg (55/40lbs) > 2 x 30 lbs
3 rope climbs > w/ legs
450m run > 12 cal assault bike, ankle pain
Time cap. 40 minutes
Result: 39.29
173/182

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 14

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Hang power snatch + snatch – 15 x (1+1) @ 65+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
4x35 3x37.5 3x40 5x42.5

Ilta: 120 min

WU for 10 min
Skill: MU practice for 15 min
Progressions
Strict muscle up 2 x 1 reps
C. 10 minute EMOM – 3 to 6 ring muscle ups > 15 minute EMOM
1 ring muscle up

B. Clean and jerk – build to a heavy set of 2 clean and jerks for the day, aim for 4 to 8 sets @ 80-95%1RM range
Note. Drop the barbell between each rep in a set

2.SPP (Skill)

A. Alternate
A1. Overhead squat – 4 x 10 @ 40 – 60%1RM, rest as needed before A2
25 27.5 30 32.5
A2. Chest to bar pull up – 4 x 10 to 20, rest as needed before A1
4 x 10

B. Alternate
B1. Power clean and jerk – 4 x 10 + 10 @ 40 – 60%1RM, rest as needed before B2
25 30 30 30
B2. Pistol – 3 x 10 to 20 per side, rest as needed before B1
2 x 10 per side

D. Rotate through at your own pace for 2 to 3 rounds > 2 rounds
D1. Chin over bar hold – accumulate 15 to 20 seconds > 20 sec
D2. GHD arch hold – accumulate 30 sec hold > hands behind neck
D3. Handstand hold – accumulate 15 to 20 seconds > facing the wall, 20 sec
D4. L-sit hold – accumulate 10 to 15 seconds > parallel bars, 10 sec

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

4 sets:
8 Seal Row
12 Push-ups
- Go heavy!!
- Rest 1-2min btw sets

WOD: 5 RFT
20x push up
30x KB snatch (one hand, alternating)
40x Russian twist
KB 24/16kg

120 min
WU for 15 min

1.Strict chin up
A. Weighted strict chin up – build to a new 1RM in a 10 minute window, rest 2 – 4 minutes between sets
10 15 20 25 27 kg
Result: 27 kg

REST 5 minutes

B. Strict chin up – as many repetitions as possible
Result: 16

2.Shoulder press
A. Shoulder press – build to a new 1RM in a 20 minute window, Rest 2 – 4 minutes between sets
Result: 36 kg

REST 5 minutes

B. Shoulder press – As many repetitions as possible @ 80% of A
Result: 9x29 kg

3.Conditioning (ASR, MSS, MAS tests)
ASR (Anaerobic Speed Reserve), MSS (Maximum Sprint Speed) and MAS (Maximum Aerobic Speed) Test

Warm up – 1500m row, break into 250m segments, each segment faster than previous one + stretch as needed

MSS (Max Sprint Speed) Test
A. Row – 3 x 10 sec @ maximal effort with a flying start; rest 3 min b/t bouts (MSS = Max Sprint Speed test)
1. HIGHEST / 500 m pace that is displayed within the 10 sec window:
Result: 1.31 / 500 m

REST 5 minutes

MAS (Max Aerobic Speed) Test
A. Row – 2000m for time

1. Average / 500m pace (this is estimated pace at VO2max) / 1.57.5
2. Final time / 7.50
3. Average HR / 178
4. Max HR / 188
5. HR @ end of row / 188
6. HRR @ 60 seconds after finishing the row (stay standing) / 172
7. HRRD (Heart Rate Recovery Differential): 16

4.Cool down (10 minutes)
A. 10 minutes on AB/row or similar, HR < 140

In 10 Minutes or Less:
Build to a Heavy 50' Yoke Carry

Snatch

Every 3 min for 24 minutes:

• 3 squat snatch ( drop each rep and reset)

Every 20s for 10 min:

• 1 power snatch

Every 2min for 10 min:

• 1 pause front squat (2-3s pause)

Backextension:

• 10-15 backextensions

• 15-30s static backextension hold

• 10-15 backextensions

Do three sets, with 2 min rest btw sets.

• weighted sit-up: 50 reps (you choose load), feet anchored

Complete as many rounds as possible in 8 minutes of:
3 muscle-ups
10 burpees with a ring touch

The rings should be set 6 inches above your reach.

Rest day, total workouts of the week 8 hours, x 5
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 4 - 165 min
Upper body strength x 2
Squat -

Gymnastics
MU - 40
BMU -
BFLY - 30
BCTB - 30
HSW -

Recovery
Sleep, 8+ hrs/week - 6
Avg. time to bed - 22:40
Avg. hours asleep - 8 h 10 min
Avg. cals/day - 2750

maastaveto

3 x 6, AHAP