Back squat

1 x 3
1 x 3
1 x 3
2 x 3

• 2min.: Row/Bike/Run/Ski

• 2 rds:
  6-8 Deadlift
  6-8 Kipping swing

• 2 rds:
  4-6 T2B
  4-6 DB Front squat

• Mobility...

• Work on Front squat

Deadlift
8-8-8-8 @ 65-70%
Send off 3:00

Rest / Optinal recovery session
Easy/recovery pace
250-500-750m of
rowing
ski erg
running on assault runner

then

Functional body building for accessory/ body maintenance work
2 sets of:
8-12 reps each side
windmill (tee varovasti eilisten sumomaven perään 5kg)
db row
single arm military bench press
use 5-15 kg weights
rest 2-3 min bwn rounds

2 sets of
8-12 reps each side
weighted cossack squats
single leg weighted hip bridge
single leg calf raises
rest 2-3 min bwn rounds

Choose 2-3 upper and lowerbody mobility drills to do today evening .

120 min
Warm up for 20 min

1.MU
- Drills
- MU 35x1, go e. 90 s.

2.Front squat
3x5 @ RPE 7
- 55 kg

3.Accessory
3 sets:
15 Banded face pull
10 DB Supinated lateral raise - 2.5 kg
10+10 Banded Pallof press
- Rest 60 between sets

Rest day

• 60 x 3, 4
• 52.5. x 8, 7

100 Russian Kettlebell Swings

• Goal: Complete one large set UB and then break as needed.
• This should be done with the heaviest weight possible.
• Goal = sub 5:00
• Rx+: 100 reps UB

5x complex of:
1 snatch
1 hang snatch
3 overhead squat

Rest day, total workouts of the week 13 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 105 min
Upper body strength x 2
Squat - 1190 kg

Gymnastics
MU - 50
BMU - 30
BFLY - 40
BCTB - 25
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2820